Calorie calculator - daily needs
Calculate your resting metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin-St Jeor formula.
BMR - resting metabolic rate
- kcal
TDEE - total daily needs
- kcal
For weight loss (about -500 kcal)
- kcal
BMR is the energy your body burns at complete rest; TDEE adds your activity on top. The Mifflin-St Jeor formula is today's standard - more accurate than the older Harris-Benedict.
Treat the result as a starting point, not a verdict: you only find your real needs by watching your weight while eating consistently for 2-3 weeks. For weight loss, 300-500 kcal below TDEE is typical - bigger cuts are harder to sustain.
This calculator is approximate and educational - it does not replace advice from a doctor or dietitian.
Frequently asked questions
Is the calorie result a ready-made diet?
No. It is an estimated starting point. Your real needs are best checked after 2-3 weeks of watching your weight while eating at a fairly consistent calorie level.
How many calories should I subtract to lose weight?
A 300-500 kcal daily deficit is a common start. Larger cuts may move the scale faster, but they are harder to sustain and are worth discussing with a professional.
Why does this calculator use Mifflin-St Jeor?
It is one of the most commonly used modern formulas for estimating metabolic rate. It is still only an estimate, because sleep, stress, activity and dieting history all change the real number.
What is the difference between BMR and TDEE?
BMR is energy burned at rest. TDEE adds daily movement, training and non-exercise activity. TDEE is usually the useful number for food planning.
Is it easy to overestimate activity level?
Yes. Most people choose too high. If unsure, pick the lower level and adjust after watching your weight trend.
Do I need to count every calorie perfectly?
No. Consistency and using the same method each day matter more than mathematical perfection.
Is 1200 kcal always the minimum?
No. It is a calculator guardrail, not a personal recommendation. Very low calorie targets should be discussed with a professional.
Why am I not losing weight despite the calculated deficit?
Common reasons include undercounted food, overestimated activity, water retention, menstrual cycle, stress or too short an observation window.
How often should I update my calorie target?
After a meaningful weight or activity change, or every few weeks. As body weight drops, energy needs often drop too.
Is calorie tracking still useful on GLP-1?
Yes, if you want to understand the pace of change. Medication can reduce appetite, but it does not automatically show how much you eat.
Does this calculator include protein, fat and carbs?
No. It estimates calories. Macros should be planned separately, especially protein during weight loss.
What if the result feels too high or too low?
Treat it as a hypothesis. Eat near that number for 2-3 weeks, log weight and adjust from the trend.