About the Calorie & BMR Calculator
Your body burns calories even at rest (your BMR), and more as you move. This calculator estimates your Basal Metabolic Rate and total daily energy use, then shows calorie targets for maintaining, losing or gaining weight.
How to use the Calorie & BMR Calculator
- Select female or male.
- Enter your age, height and weight.
- Choose your typical activity level.
- Use the maintain, lose or gain numbers as a starting point and adjust after 2–3 weeks.
Formula used
Mifflin–St Jeor: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). Daily calories (TDEE) = BMR × activity factor (1.2 to 1.9).
Frequently asked questions
How many calories should I eat to lose weight?
A deficit of about 250–500 calories a day below your maintenance level usually gives slow, sustainable loss of around 0.25–0.5 kg per week.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds your daily activity, so it is the number to base your diet on.
Is it safe to eat very few calories?
Going below about 1,200 calories a day is not recommended without medical supervision, as it is hard to meet nutrient needs.
Last reviewed: November 7, 2026