Metabolic Rate Calculator

How Daily Calorie Needs Are Calculated

Your calorie needs depend on two things: how many calories your body burns at rest (Basal Metabolic Rate) and how many additional calories your daily activity burns on top of that. Together, these give your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain your current weight.

The Mifflin-St Jeor Equation (Most Accurate)

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

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

Multiply BMR by your activity multiplier: Sedentary (×1.2) | Lightly active (×1.375) | Moderately active (×1.55) | Very active (×1.725) | Extra active (×1.9)

How to Use This Calculator

1. Enter your age, gender, height, and weight
2. Select your activity level honestly (most people overestimate this)
3. Click Calculate to see your BMR, TDEE, and calorie targets for weight loss or gain

Example Calculation

30-year-old woman, 5'5" (165 cm), 140 lbs (63.5 kg), moderately active:

• BMR: (10 × 63.5) + (6.25 × 165) − (5 × 30) − 161 = 1,440 calories/day
• TDEE: 1,440 × 1.55 = 2,232 calories/day to maintain weight
• To lose 1 lb/week: 2,232 − 500 = 1,732 calories/day

Calories In vs. Calories Out

One pound of body fat contains roughly 3,500 calories. A consistent 500-calorie daily deficit produces about 1 lb of weight loss per week. Deficits larger than 1,000 calories/day are generally not recommended — they can cause muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight loss harder.