Toolrack

Calorie Calculator (BMR & TDEE)

Works offlineNothing is uploadedFree, no sign-up
BMR (AT REST)—
MAINTAIN—
LOSE ~0.5 KG/WEEK—
GAIN ~0.5 KG/WEEK—
Calories for your goal—
Protein—
Fat—
Carbohydrates—

Protein / fat / carbohydrate shares of the goal calories, at 4, 9 and 4 kcal per gram. A loss faster than 1 kg a week, or an intake under 1 200–1 500 kcal, wants a professional in the loop.

Estimates for a healthy adult. Large changes in diet deserve a professional's eye, not a web page's.

Computed in this tab — your body data never leaves the browser.

Your basal metabolic rate by the Mifflin–St Jeor equation — the one dietitians actually use — and your daily calories at your real activity level, with honest ±500 kcal bands for losing or gaining about half a kilo a week.

What the numbers are and are not

BMR is what your body burns lying still — the equation estimates it from sex, age, height and weight to within about ±10% for most healthy adults. The activity multiplier turns it into maintenance; ±500 kcal per day works out near half a kilogram of body weight per week, the pace most guidance considers sustainable.

These are population estimates, not measurements: medication, thyroid conditions, pregnancy and high muscle mass all move the true figure. The page is a starting point and a sanity check — not a prescription.

Frequently asked questions

Why Mifflin–St Jeor and not Harris–Benedict?

Because it measures better. The 1919 Harris–Benedict equation systematically overestimates on modern populations; Mifflin–St Jeor (1990) replaced it in clinical practice, and the American Dietetic Association's review found it the most reliable of the common equations. For a 30-year-old man of 80 kg and 180 cm it gives 1780 kcal at rest.

Which activity level am I?

Honestly, one lower than you think. 'Moderate' means actual workouts three to five times a week, not intending them. A desk job with a daily walk is 'light'. Overstating activity is the most common way these calculators mislead.

Why do the loss numbers stop at 1200/1500 kcal?

Below roughly 1200 kcal for women and 1500 for men it becomes difficult to cover basic nutrition without supervision, so the tool clamps there. If the maintenance minus 500 lands below the floor, the honest advice is a smaller deficit over more time — or a professional.

Do these numbers apply to teenagers or pregnancy?

No. The equation is validated for non-pregnant adults; growth and pregnancy change energy needs in ways no four-input formula captures. Those cases belong with a clinician, and the tool deliberately does not pretend otherwise.

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