Utilz
Calorie Calculator
Calculate your daily calorie needs based on your body and activity level
Want to learn more? Read our guide: Calories, BMI & Healthy Weight Management
Why Use This Tool?
- Get a personalized daily calorie target based on your body and activity level.
- Set realistic weight loss or gain goals with science-backed calculations.
- Understand the difference between your BMR and total daily energy expenditure.
Formula
Mifflin-St Jeor: Men BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. Women BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. TDEE = BMR x Activity Factor (1.2 sedentary to 1.9 very active). For example, a 25-year-old male, 170cm, 65kg, moderate activity: BMR = 1,578, TDEE = 2,446 kcal/day.
How to Use
- Select your gender
- Enter your age, height (cm), and weight (kg)
- Select your activity level
- View your BMR, TDEE, and recommended intake
FAQ
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR, typically within 10% of actual values. Individual metabolism may vary based on genetics, muscle mass, and other factors.
How many calories should I eat to lose weight?
A safe calorie deficit is 500 calories below your TDEE, which leads to approximately 0.5 kg (1 lb) of weight loss per week. Avoid going below 1,200 calories per day without medical supervision.
Does exercise increase my calorie needs?
Yes. The activity level multiplier in this calculator accounts for exercise. More intense or frequent exercise increases your TDEE, meaning you need more calories to maintain your current weight.
How many calories should I eat per day?
Daily calorie needs vary widely. A typical adult needs 1,600-2,400 calories (women) or 2,000-3,000 calories (men) depending on age, size, and activity level. Use this calculator for a personalized estimate.