What Are My Daily Calorie Needs?
Science-based BMR, TDEE, and macro calculators that work instantly in your browser. Understand your metabolism, plan your nutrition, and reach your goals.
Educational use only. Not medical or nutritional advice. Results are estimates based on peer-reviewed formulas. Consult a registered dietitian for personalized guidance.
Quick BMR / TDEE Calculator
BMR
1,656
TDEE
1,987
For detailed breakdowns, full settings, and printable results, use our full-version calculator page.
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BMR Calculator: Calculate Your Basal Metabolic Rate Accurately
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. It's the foundation of every nutrition plan — whether your goal is weight loss, muscle gain, or maintenance.
Mifflin-St Jeor Formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
This formula is considered the most accurate BMR estimation available, validated against direct calorimetry studies. It accounts for weight, height, age, and gender — the key factors that determine resting metabolic rate.
Frequently Asked Questions
Why does BMR decrease with age?
BMR decreases approximately 1-2% per decade after age 30 due to loss of lean muscle mass. Strength training can help preserve and even increase BMR by maintaining muscle mass.
Is the Mifflin-St Jeor formula accurate?
Yes. The Mifflin-St Jeor formula is approximately 80-90% accurate for most people. It's the most widely recommended formula by nutrition professionals and has been validated across diverse populations.
TDEE Calculator: Find Your Daily Calorie Burn
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. It's the real number you need for weight management — calculate it by multiplying your BMR by an activity multiplier.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little to no exercise, desk job |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week |
| Moderately Active | × 1.55 | Moderate exercise 3-5 days/week |
| Very Active | × 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | × 1.9 | Very hard exercise + physical job |
Frequently Asked Questions
How do I choose the right activity level?
Be honest about your actual activity. Most people overestimate. Choose the level that matches your typical week, not your best week. If in doubt, pick the lower level and adjust.
Can TDEE change from day to day?
Yes. Your TDEE varies daily based on activity, thermic effect of food, and even stress. However, for planning purposes, a weekly average TDEE is the most useful number.
Weight Loss Calculator: Your Personalized Calorie Deficit Plan
Weight loss boils down to a sustained calorie deficit — burning more calories than you consume. But the rate matters: too aggressive and you risk muscle loss and metabolic slowdown.
Conservative
0.5 lb/wk
~250 kcal deficit
Recommended
1 lb/wk
~500 kcal deficit
Maximum Safe
2 lb/wk
~1000 kcal deficit
Frequently Asked Questions
Will I lose muscle on a calorie deficit?
Minimize muscle loss by consuming adequate protein (1.6-2.2 g/kg bodyweight) and including resistance training. A moderate deficit of 500 kcal/day is less likely to cause muscle loss than aggressive deficits.
How long can I stay in a deficit?
Most people can safely maintain a moderate deficit for 8-12 weeks. After that, consider a maintenance phase of 2-4 weeks before resuming. This helps prevent metabolic adaptation (adaptive thermogenesis).
Macro Calculator: Optimize Your Nutrient Ratios
Macros — protein, carbohydrates, and fats — are the building blocks of your diet. The right ratio depends on your goals: weight loss, muscle gain, or maintenance.
Protein
4 cal/g · Muscle repair & satiety
30% of calories
Carbs
4 cal/g · Energy & performance
40% of calories
Fats
9 cal/g · Hormone health
30% of calories
For weight loss: increase protein to 40% to preserve muscle. For muscle gain: boost carbs to 50% to fuel training. For maintenance: a balanced 30/40/30 split works well.
Frequently Asked Questions
How much protein do I need?
Most adults need 1.2-2.2 g of protein per kg of bodyweight. Active individuals and those in a deficit should aim for the higher end to preserve lean muscle mass.
Are all carbs equal?
No. Prioritize complex carbs (oats, rice, sweet potatoes, whole grains) over refined carbs. Complex carbs provide fiber, vitamins, and sustained energy.
BMI Calculator: Understand Your Body Mass Index
BMI (Body Mass Index) is a simple calculation using your weight and height to categorize your body weight relative to height. While it doesn't account for muscle mass, it's a useful screening tool for potential health risks.
| BMI Range | Category | Health Considerations |
|---|---|---|
| Below 18.5 | Underweight | Possible nutrient deficiencies, low energy |
| 18.5 – 24.9 | Normal | Lowest health risk range |
| 25 – 29.9 | Overweight | Increased risk of chronic conditions |
| 30 and above | Obese | Higher risk of diabetes, heart disease |
Important: BMI doesn't distinguish between muscle and fat. An athlete with high muscle mass may have a "high" BMI but be perfectly healthy. Use BMI as a starting point, not a definitive diagnosis.
Frequently Asked Questions
Is BMI accurate for athletes?
No. Athletes with significant muscle mass may have a BMI over 25 despite having low body fat. For athletes, use body fat percentage or waist-to-height ratio instead.
How often should I check my BMI?
Once a month is sufficient. Daily fluctuations in weight due to water retention can make daily BMI checks misleading. Focus on trends over time rather than single-day readings.
All Calculators
14 free tools to help you understand and manage your nutrition
Click any calculator to see details and quick features
1Basic Metabolic
BMR Calculator
Basal Metabolic Rate using Mifflin-St Jeor formula
BMR Calculator
Basal Metabolic Rate using Mifflin-St Jeor formula
Basal Metabolic Rate using Mifflin-St Jeor formula
- ✓ Mifflin-St Jeor formula
- ✓ Imperial & metric support
- ✓ Printable results
TDEE Calculator
Total Daily Energy Expenditure with activity multipliers
TDEE Calculator
Total Daily Energy Expenditure with activity multipliers
Total Daily Energy Expenditure with activity multipliers
- ✓ 5 activity multipliers
- ✓ Compare BMR vs TDEE side by side
- ✓ Real-time calculation
Exercise Calorie Burn
Calories burned during workouts by activity type
Exercise Calorie Burn
Calories burned during workouts by activity type
Calories burned during workouts by activity type
- ✓ 100+ exercise library
- ✓ Weight & duration based
- ✓ Compare different activities
RMR Calculator
Resting Metabolic Rate with Mayo Clinic formula
RMR Calculator
Resting Metabolic Rate with Mayo Clinic formula
Resting Metabolic Rate with Mayo Clinic formula
- ✓ Mayo Clinic formula
- ✓ Side-by-side BMR comparison
- ✓ Age & weight breakdown
2Weight Management
Calorie Deficit
Find your safe daily calorie target for weight loss
Calorie Deficit
Find your safe daily calorie target for weight loss
Find your safe daily calorie target for weight loss
- ✓ 3 deficit intensity levels
- ✓ Weekly projection
- ✓ Safe rate guidelines
Weight Loss Calculator
Personalized calorie deficit plan with timeline
Weight Loss Calculator
Personalized calorie deficit plan with timeline
Personalized calorie deficit plan with timeline
- ✓ Target weight & deadline
- ✓ Week-by-week projection
- ✓ Interactive timeline
Weight Gain Calculator
Lean bulk calorie surplus targeting
Weight Gain Calculator
Lean bulk calorie surplus targeting
Lean bulk calorie surplus targeting
- ✓ Lean bulk surplus
- ✓ Macro-adjusted targets
- ✓ Healthy rate recommendations
Weight Prediction
Forecast your weight journey week by week
Weight Prediction
Forecast your weight journey week by week
Forecast your weight journey week by week
- ✓ Week-by-week projection
- ✓ Multiple scenarios
- ✓ Progress visualization
Maintenance Calories
Calories to sustain your current weight
Maintenance Calories
Calories to sustain your current weight
Calories to sustain your current weight
- ✓ Maintenance calorie level
- ✓ Deficit-to-maintenance transition
- ✓ Long-term sustainability
3Nutrition & Body
Macro Calculator
Protein, carbs, and fat breakdown
Macro Calculator
Protein, carbs, and fat breakdown
Protein, carbs, and fat breakdown
- ✓ Customizable macro ratios
- ✓ Goal-based adjustment
- ✓ Grams per day breakdown
Protein Intake
Optimal daily protein for your goals
Protein Intake
Optimal daily protein for your goals
Optimal daily protein for your goals
- ✓ Protein per kg bodyweight
- ✓ Goal-based targets
- ✓ Timing suggestions
BMI Calculator
Body Mass Index & health categories
BMI Calculator
Body Mass Index & health categories
Body Mass Index & health categories
- ✓ Instant BMI calculation
- ✓ Health category breakdown
- ✓ Limitations explained
Ideal Weight
Healthy weight range for your height
Ideal Weight
Healthy weight range for your height
Healthy weight range for your height
- ✓ Hamwi & Devine formulas
- ✓ Healthy weight range
- ✓ Frame size adjustment
Body Fat Calculator
Estimate body fat percentage
Body Fat Calculator
Estimate body fat percentage
Estimate body fat percentage
- ✓ US Navy method
- ✓ BMI-based estimation
- ✓ Body fat category ranges
Why Use CalorieFig?
Science-based calculators that work in your browser
Scientifically Validated
Our calculators use peer-reviewed formulas like Mifflin-St Jeor, validated against clinical calorimetry data for accuracy you can trust.
Real-Time, No Sign-Up
Get instant results as you type. No accounts, no tracking, no data collection. All calculations happen locally in your browser.
Imperial & Metric Support
Switch seamlessly between imperial (lbs, ft, in) and metric (kg, cm) units. Designed for users worldwide with accurate conversions.
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