🍎 Health Calculator

Calorie Calculator

Find your daily calorie needs based on your goals — weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor equation, the gold standard for BMR estimation.

Your Details

Enter your measurements and goal

Enter your details
Fill in your measurements and activity level to get your daily calorie targets.

How Calories Are Calculated

This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people. BMR is multiplied by an activity factor to give your TDEE.

GoalCalorie Adjustment
Mild weight loss−275 kcal/day
Weight loss−550 kcal/day
Extreme cut−1100 kcal/day
Mild weight gain+275 kcal/day
Weight gain+550 kcal/day

Frequently Asked Questions

What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions at complete rest — breathing, circulation, and cell repair.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn per day including all movement.
How do I lose weight with this calculator?
To lose ~0.5 kg per week, eat 275–550 kcal below your TDEE. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
How accurate is the Mifflin-St Jeor formula?
It is accurate within ±10% for most people. It may underestimate calorie needs for highly muscular individuals and overestimate for those with high body fat.