Calorie Calculator

BMR is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to survive. BMR typically accounts for 60-70% of your total daily calorie expenditure.

TDEE is the total number of calories you burn in a day, including your BMR plus all physical activity and the thermic effect of food. It's calculated by multiplying your BMR by an activity factor. TDEE is the number you need to know for weight management.

To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day leads to about 1 pound of weight loss per week. Don't go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Slow, steady weight loss is more sustainable.

The Mifflin-St Jeor equation is the most accurate formula for calculating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Our calculator uses this formula.

Activity level significantly impacts your daily calorie needs. Sedentary individuals (desk job, little exercise) multiply BMR by 1.2, while very active people (hard exercise 6-7 days/week) multiply by 1.725. Even moderate activity (exercise 3-5 days/week) increases needs by 55% above BMR.