Free tool
Daily Calorie Calculator
Calculate how many calories you burn per day (TDEE) and your basal metabolic rate (BMR) with the Mifflin-St Jeor equation — the formula most dietitians and nutrition apps rely on.
Daily calories to maintain
How it's calculated
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age {+5 men / −161 women}
TDEE = BMR × activity factor (1.2 – 1.9)
The Mifflin-St Jeor equation has been validated as the most accurate BMR formula for the general population. Your TDEE is the calories needed to maintain your current weight; eating ~500 kcal below it loses about 0.5 kg per week, and ~300 kcal above supports lean muscle gain.
Frequently asked questions
How many calories should I eat per day?
Your daily calorie needs (TDEE) depend on your basal metabolic rate and activity level. A typical adult needs roughly 2,000–2,800 kcal (men) or 1,600–2,200 kcal (women) per day. The calculator above computes your personal number with the Mifflin-St Jeor equation, the formula most dietitians use.
What is the Mifflin-St Jeor equation?
Mifflin-St Jeor estimates basal metabolic rate: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or −161 for women. Multiplying BMR by an activity factor (1.2 sedentary to 1.9 athlete) gives your total daily energy expenditure (TDEE).
How many calories to lose weight?
A deficit of about 500 kcal below your TDEE produces roughly 0.5 kg (1 lb) of weight loss per week. The calculator shows that target automatically. Avoid dropping below your BMR for extended periods without medical guidance.
How do I know how many calories are in my meal?
Scale for Grams can estimate a meal’s calories from a single photo — it identifies each item on the plate and returns kcal, protein, carbs and fat. It works free in the browser at scaleforgrams.com.
Scale for Grams · Calories mode
Count the calories on your plate — from a photo
Photograph your meal and Scale for Grams identifies every item, estimating calories, protein, carbs and fat in seconds.
Analyze a meal photo