Find your daily calorie needs using the Mifflin-St Jeor equation — for maintaining, losing, or gaining weight.
Your daily calorie need is driven by your Basal Metabolic Rate (BMR) — the energy your body uses at rest — multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE). This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for estimating BMR.
TDEE is the total number of calories you burn in a day, including exercise and daily activity. Eating at your TDEE maintains your weight, eating below it leads to weight loss, and eating above it leads to weight gain.
A deficit of about 500 calories per day typically produces roughly 0.45 kg (1 lb) of fat loss per week. The calculator shows a mild weight-loss target for you. For gaining, add a similar surplus. These figures are estimates — adjust based on your real-world results.