Finance & Health Calculator
Free calorie calculator using the Mifflin-St Jeor equation. Get your BMR, TDEE, daily calorie target, and macro breakdown for weight loss, maintenance, or muscle gain.
How It Works
BMR (Mifflin-St Jeor) = 10×weight(kg) + 6.25×height(cm) - 5×age + S (S=+5 male, -161 female)The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR) — the calories you burn at rest. Multiply BMR by an activity factor (1.2-1.9) to get Total Daily Energy Expenditure (TDEE). Adjust TDEE by ±500 calories for weight loss or gain.
Quick Tips
Weight Loss
A 500 calorie/day deficit = ~0.5 kg/week loss. Never go below 1200 kcal/day (women) or 1500 (men) without medical supervision.
Protein Target
Aim for 1.6-2.2g protein per kg body weight for muscle gain. For a 70kg person: 112-154g protein/day.
Activity Level
Sedentary = desk job, no exercise. Light = 1-3 days/week. Moderate = 3-5 days. Active = 6-7 days. Very Active = athlete/manual labor.
Sustainable Rate
0.25-0.5 kg/week is the sustainable weight change rate. Faster loss usually means muscle loss, not fat loss.
Step-by-Step Instructions
- 1Select your gender and enter your age, weight, and height.
- 2Choose your activity level honestly (most people overestimate).
- 3Select your goal: lose weight, maintain, or gain muscle.
- 4View your daily calorie target and macro breakdown.
Frequently Asked Questions
How many calories should I eat per day?▼
It depends on your age, weight, height, gender, and activity level. Our calculator uses the Mifflin-St Jeor equation (the most accurate formula) to give you a personalized target.
What is BMR vs TDEE?▼
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — it's the total calories you burn in a day.
How much protein do I need?▼
The RDA is 0.8g/kg, but for active people: 1.2-1.6g/kg for maintenance, 1.6-2.2g/kg for muscle gain. A 70kg active person needs 84-154g protein/day.
Is the 500 calorie deficit rule accurate?▼
It's a good starting point, but it assumes a linear relationship that doesn't hold over time. As you lose weight, your TDEE decreases, so you may need to recalculate every 5 kg.