Calorie & BMR Calculator
Daily calorie needs for losing, holding, or gaining weight.
Count deliberate exercise, not general daily movement, which is already in the multiplier.
These are estimates. Individual metabolic rate varies by roughly 10% either way. Track your weight for two weeks and adjust from what actually happens.
Maintenance calories
2,556 kcal
per day to hold your current weight
Daily target by goal
- Lose 1 kg / 2 lb per week1,556 kcal
- Lose 0.5 kg / 1 lb per week2,056 kcal
- Lose slowly2,306 kcal
- Maintain weight2,556 kcal
- Lean bulk2,856 kcal
- Gain weight3,056 kcal
Suggested macros at maintenance
- Protein126 g504 kcal
- Fat71 g639 kcal
- Carbohydrate353 g1,413 kcal
Based on 1.8 g of protein per kg of body weight and 25% of calories from fat, with carbohydrate filling the rest.
How the Calorie & BMR Calculator works
Your basal metabolic rate is what your body burns at complete rest. Multiply it by an activity factor and you get TDEE — total daily energy expenditure, the number of calories that keeps your weight stable. Eat below it to lose, above it to gain.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest for breathing, circulation, and cell maintenance — roughly 60-70% of daily burn. TDEE is BMR multiplied by an activity factor and includes exercise, digestion, and general movement. TDEE is the number that matters for diet planning.
Which BMR formula is most accurate?
Mifflin-St Jeor, used here, is the current standard and is accurate within about 10% for most adults. The older Harris-Benedict equation tends to overestimate. For very lean or very muscular people, Katch-McArdle is better because it uses lean body mass.
How big should a calorie deficit be?
A deficit of 500 calories per day produces roughly 0.5 kg (1 lb) of fat loss per week and is sustainable for most people. Going below about 1,200 calories per day for women or 1,500 for men risks muscle loss and nutrient shortfalls.
Why am I not losing weight in a deficit?
The usual causes are underestimating intake (portions and cooking oil are commonly missed), water retention masking fat loss on the scale, and metabolic adaptation after a long diet. Track for two full weeks before adjusting anything.