Calorie Calculator

BMR vs. TDEE, and where the numbers come from

This uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — roughly what your body burns at rest — then multiplies it by an activity factor to get Total Daily Energy Expenditure (TDEE), your rough maintenance calories.

From there it shows estimates for mild weight loss, faster weight loss, and weight gain, based on the standard ~7,700 kcal-per-kilogram rule of thumb. These are estimates for general planning, not medical advice — actual needs vary by individual.