What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by your activity level to estimate your total daily calorie burn. TDEE is the number you use for setting calorie targets.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with studies showing it predicts actual energy expenditure within 10% for most people. Individual variation exists, so treat the results as a starting point and adjust based on your actual weight change over 2-4 weeks.

Why is a 500-calorie deficit recommended for weight loss?

A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which approximately equals 1 pound of body fat. This is a sustainable rate of weight loss that preserves muscle mass and avoids the metabolic adaptation that occurs with extreme calorie restriction.

Should I eat below my BMR to lose weight faster?

No. Eating below your BMR can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. Your calorie target for weight loss should be between your BMR and your TDEE — typically 500 calories below your TDEE. If the resulting number is below your BMR, use a smaller deficit.

How do I know which activity level to choose?

Sedentary means little to no exercise. Lightly active means 1-3 days of light exercise. Moderately active means 3-5 days of moderate exercise. Very active means 6-7 days of hard exercise. Extra active means very hard exercise plus a physical job. Most people overestimate their activity level — when in doubt, choose one level lower.

Loading tool...

Calorie Calculator

A calorie calculator estimates your daily calorie needs using the Mifflin-St Jeor equation. Enter your age, sex, weight, height, and activity level to see your BMR, TDEE, and calorie targets for weight loss, maintenance, and weight gain.

100% FreeNo Signup RequiredBrowser-BasedPrivate & Secure

What is Calorie Calculator?

A calorie calculator is a browser-based tool that computes daily calorie needs using the Mifflin-St Jeor equation for BMR and activity-adjusted TDEE, providing goal-specific calorie targets for weight loss, maintenance, and gain.

Complementary Tools

These tools work great alongside Calorie Calculator:

BMI Calculator Calorie Calculator

Start Using Calorie Calculator Today

Knowing your calorie needs is the foundation of any nutrition plan — whether you're cutting, maintaining, or bulking. This calculator uses the most accurate validated formula, adjusts for your actual activity level, and gives you three goal-specific targets in one view. Enter your details, find your numbers, and start eating with purpose.

Use Calorie Calculator Free

Table of Contents