Estimate daily calorie needs using the Mifflin-St Jeor equation.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating daily calorie needs:
Your TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly Active | 1.375 | 1-3 days/week exercise |
| Moderately Active | 1.55 | 3-5 days/week exercise |
| Very Active | 1.725 | 6-7 days/week exercise |
| Extra Active | 1.9 | Athlete / physical labor job |
Based on a typical moderately active adult with TDEE of 2,200 calories:
| Goal | Calorie Target | Deficit/Surplus | Expected Rate |
|---|---|---|---|
| Aggressive Fat Loss | 1,200-1,500 | -700 to -1,000 | ~0.9 kg/week |
| Moderate Fat Loss | 1,700 | -500 | ~0.5 kg/week |
| Maintenance | 2,200 | 0 | Weight stable |
| Lean Bulk | 2,450 | +250 | ~0.25 kg/week |
| Aggressive Bulk | 2,700 | +500 | ~0.5 kg/week |
For safe, sustainable weight loss, eat 500 calories below your TDEE. This creates a deficit that results in approximately 0.5 kg (1 lb) of fat loss per week. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) includes BMR + calories burned through activity. You should eat based on TDEE, not BMR.
Yes, extreme calorie restriction (below BMR) can cause metabolic adaptation where your body burns fewer calories. This is why gradual 500-calorie deficits are recommended over crash diets.
The Mifflin-St Jeor equation is accurate to within ±10% for most people. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on actual results over 2-3 weeks.
For weight loss alone, calories matter most. For body composition (losing fat while maintaining muscle), tracking macros (protein, carbs, fat) is more effective. Aim for 1.6-2.2g protein per kg of body weight.
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