Calorie & BMR Calculator
Find out how many calories your body burns at rest and across a normal day, plus the daily target for losing, maintaining or gaining weight.
BMR — calories at complete rest
1,618 kcal
what your body burns doing nothing
TDEE — calories you burn per day
2,224 kcal
including your activity level
| Goal | Daily calories |
|---|---|
| Lose 0.5 kg a week | 1,674 kcal |
| Lose 0.25 kg a week | 1,949 kcal |
| Maintain weight | 2,224 kcal |
| Gain 0.25 kg a week | 2,499 kcal |
| Gain 0.5 kg a week | 2,774 kcal |
Protein
167 g
30% of calories
Carbohydrates
222 g
40% of calories
Fat
74 g
30% of calories
Uses the Mifflin-St Jeor equation, the most accurate of the common BMR formulas for the general population. Individual metabolism varies by roughly 10% either way, so treat the numbers as a starting point and adjust based on what actually happens over a few weeks. Very low calorie targets should be discussed with a doctor or dietitian.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest, just keeping you alive. TDEE adds everything else — walking, working, exercising, even digesting food. TDEE is the number that matters for setting a calorie target.
How many calories should I cut to lose weight?
A deficit of about 500 calories a day gives roughly half a kilogram of fat loss per week, since a kilogram of body fat holds about 7,700 calories. Larger deficits cost you muscle and rarely last.
Which BMR formula is this?
Mifflin-St Jeor, published in 1990 and now the standard recommendation of the Academy of Nutrition and Dietetics. It is more accurate for modern populations than the older Harris-Benedict equation.
How accurate is the number?
Within about 10% for most people. Body composition, thyroid function and genetics all shift it. Use it as a starting point, track your weight for two to three weeks, and adjust from what actually happens.
Are the macro splits fixed?
No, the 30/40/30 split shown is a balanced default. Protein is the one worth prioritising: 1.6 to 2.2 g per kilogram of body weight preserves muscle when you are in a deficit.