Calorie Calculator
Find out your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand how many calories you need each day.
About This Calculator
The Calorie Calculator uses the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula — to estimate your Basal Metabolic Rate and Total Daily Energy Expenditure. It factors in your biological sex, age, height, weight, and activity level. The results include calorie targets for weight loss, maintenance, and weight gain. These are estimates; always consult a healthcare professional for personalized nutrition advice.
How to Use
- Enter your values in the input fields above
- Click the calculate button to see results
- Review your results displayed below the inputs
- Use the reset button to clear all fields and start over
The Formula
How the calculation works under the hood
Mifflin-St Jeor BMR (male)
Gold-standard equation for estimating basal metabolic rate in men.
Mifflin-St Jeor BMR (female)
Same equation adjusted for sex-based differences in body composition.
TDEE
Multiply BMR by a factor based on activity level to estimate total daily energy expenditure.
Worked Example
Step-by-step walkthrough with real numbers
“A 30-year-old woman, 165 cm tall, 68 kg, moderately active (1.55).”
- 1BMR = 10 x 68 + 6.25 x 165 - 5 x 30 - 161 = 680 + 1031.25 - 150 - 161 ≈ 1,400 kcal/day.
- 2TDEE = 1,400 x 1.55 ≈ 2,170 kcal/day.
- 3For 1 lb/week fat loss: subtract 500 = 1,670 kcal/day target.
Maintenance ≈ 2,170 kcal. Moderate fat loss target ≈ 1,670 kcal/day.
⚠️Common Mistakes
- ✕Overestimating your activity level — office workers who train 3x/week are usually "lightly active" at best.
- ✕Eating at TDEE but not accounting for weekend drift (one loose day can wipe out a week of deficits).
- ✕Undereating severely — below 1,200 kcal for women / 1,500 for men often backfires through rebound hunger.
💡Pro Tips
- ✓Weigh yourself daily but track the 7-day rolling average — single-day fluctuations are mostly water.
- ✓Prioritize protein (1.6-2.2 g/kg of body weight) to preserve muscle during fat loss.
- ✓Reassess TDEE every 10-15 lb of weight change — metabolic needs shift with mass.
Related Guides
Go deeper with these in-depth articles
How to Calculate Calories and Macros for Weight Loss
BMR, TDEE, calorie deficits, and protein/carb/fat splits explained with real numbers — plus the three most common mistakes that stall fat loss.
Read guide →How to Calculate Your BMI Accurately (With Worked Examples)
The full BMI formula explained, worked examples in both metric and imperial units, the official healthy ranges, and what BMI actually misses.
Read guide →How to Calculate Calories Burned Walking or Running
The MET formula explained with real examples for walking and running at different speeds — plus why most fitness trackers overestimate your burn.
Read guide →How to Estimate Your Ideal Body Weight
Four widely-used ideal body weight formulas compared — Devine, Robinson, Miller, and Hamwi — with examples, strengths, limitations, and practical context.
Read guide →How to Calculate Your Daily Water Intake
How much water do you actually need? A weight-based formula, activity adjustments, climate factors, and signs of dehydration explained with real examples.
Read guide →Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic life-sustaining functions like breathing, circulation, and cell production.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.
What formula does this calculator use?
It uses the Mifflin-St Jeor equation, which is considered one of the most accurate predictive equations for estimating calorie needs.
How accurate are the results?
The results are estimates based on population averages. Individual metabolism can vary due to genetics, muscle mass, hormones, and other factors. Consult a healthcare professional for personalized guidance.
Is this calculator free to use?
Yes! All calculators on Get Precision Calculator are completely free with no limitations or sign-up required.
Is my data saved or tracked?
No. All calculations are performed locally in your web browser. Get Precision Calculator does not store, collect, or track your calculation data.
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