Calorie Calculator PRO
Mifflin-St Jeor + Harris-Benedict + Weight Goals
▸ How It Works
The calculator first estimates your Basal Metabolic Rate (BMR), then multiplies it by your activity level to calculate Total Daily Energy Expenditure (TDEE), and finally adjusts the result based on your goal (calorie deficit or surplus).
Why are there different formulas?
Mifflin-St Jeor is a more modern equation, while Harris-Benedict is a classic and widely used formula.
How can I lose weight safely?
Create a calorie deficit of approximately 10–20% below your maintenance calories.
▹ What are calories and why count them?
Calories are the energy your body gets from food. If you consume more calories than you burn, weight increases. If you consume fewer calories than you burn, weight decreases.
▹ What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain essential functions such as breathing, circulation, and organ activity.
▹ Calculation Goals
- Weight Loss — calorie deficit;
- Maintenance — calorie balance;
- Muscle Gain — calorie surplus.
Healthy Weight Loss: A safe and sustainable rate of weight loss is about 1–2 lb per week with a calorie deficit of 10–20%.
▹ How to use this calculator?
Enter your age, weight, height, activity level, and goal. The calculator will estimate your daily calorie needs using the selected formula.
