Calculate your exact calorie needs using Mifflin-St. Jeor – free, no sign-up required. With AI explanation of your results. Goals: lose weight, maintain or build muscle.
The average daily calorie need is 1,800–2,000 kcal for women and 2,200–2,500 kcal for men. Your exact needs depend on age, height, weight and physical activity (PAL factor). Our calorie calculator determines your individual needs using the Mifflin-St. Jeor formula.
BMR (Basal Metabolic Rate) is the energy your body needs at rest – for heartbeat, breathing and body temperature. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor (PAL value) and represents your actual daily calorie needs.
A calorie deficit of 300–500 kcal per day is considered safe and sustainable, allowing you to lose approximately 0.3–0.5 kg per week. A deficit over 1,000 kcal/day is not recommended as it can lead to muscle loss and nutrient deficiencies.
The Mifflin-St. Jeor formula (1990) is considered more accurate than the older Harris-Benedict formula (1919) and is recommended by the American Dietetic Association. Our calorie calculator uses Mifflin-St. Jeor by default for maximum accuracy.