SurayMN

Calorie Calculator

Estimate daily calorie needs (BMR & TDEE) and optimal macronutrients for your specific weight goals.

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Calorie estimates are based on the Mifflin-St Jeor equation, widely considered the most accurate standard formula. Individual metabolic needs can vary; please consult a medical professional or registered dietitian for personalized nutrition plans.

How to use

  1. 1

    Select your biological sex and enter your current age.

  2. 2

    Input your accurate weight in kilograms and height in centimeters.

  3. 3

    Honestly select your current weekly Activity Level (from sedentary to very active).

  4. 4

    The tool automatically calculates your Baseline Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

  5. 5

    Review the 'Calorie Goals' section to see how much to eat for healthy weight loss or muscle gain.

Formula

This tool uses the highly accurate Mifflin-St Jeor equation. For men: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5. For women: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161. The result is then multiplied by an activity multiplier to find your TDEE.

Frequently asked questions

What is the exact difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to keep you alive (breathing, circulating blood). TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories you burn through movement, work, and exercise.
How large of a calorie deficit is considered safe for weight loss?
For sustainable and healthy weight loss, most health professionals recommend a moderate deficit of 300 to 500 calories below your maintenance TDEE. This typically results in losing about 0.5 kg (1 lb) per week.
Do I need to recalculate my calories as I lose weight?
Yes. As you lose body mass, your body requires less energy to function. You should recalculate your BMR and TDEE using this tool for every 3 to 5 kilograms of weight you lose to prevent hitting a plateau.