Calorie & BMR Calculator
Estimate how many calories your body needs each day.
Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest to keep you alive: breathing, circulation and cell repair. Multiplying it by an activity factor gives your daily calorie need (TDEE).
Equation used
Mifflin-St Jeor: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, and − 161 instead of + 5 for women.
Using the result
Eating about 300–500 kcal below maintenance usually leads to a loss of roughly 0.25–0.5 kg a week. Crash diets slow metabolism and cost muscle. Pair a modest deficit with protein and strength training.
Last reviewed 7 November 2026. The formula and assumptions are shown above, and results are estimates, not advice.
Frequently asked questions
How accurate is this?
It is within about 10% for most people. Track your weight for 2–3 weeks and adjust.
Should I eat below my BMR?
Generally no. Very low intake can cause nutrient gaps and muscle loss. Talk to a doctor or dietitian first.