Know your daily calorie needs

Find out how many calories your body uses in a day. This calculator estimates your BMR and TDEE with the Mifflin–St Jeor equation. Fast, private, and free — no signup.

Open calculator How it works

Calculate your TDEE

Your results

BMR (Mifflin–St Jeor)
—
kcal / day
TDEE
—
kcal / day

Activity: —

Harris–Benedict BMR (alternate): — kcal/day

Sample macro split (guidance only)

Protein (~30%)—
Carbs (~40%)—
Fat (~30%)—
These numbers are estimates for healthy adults using standard formulas. They are not medical advice. Needs vary with body composition, health conditions, and goals. Talk to a qualified professional before changing your diet or training.

What you get

Enter your sex, age, height, weight, and how active you are. No account needed.

Mifflin–St Jeor BMR

The equation many nutrition professionals use for adults.

Activity multipliers

We turn your BMR into a daily calorie number based on how active you are.

Macro guidance

An optional protein, carbs, and fat split — just a starting point, not a meal plan.

Formulas used

Mifflin–St Jeor (primary)

Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161

TDEE = BMR × activity multiplier (1.2–1.9)

We also show revised Harris–Benedict BMR as an alternate reference. Results stay on your device; calculations run in your browser.