Open the Calorie & TDEE Calculator
Calculate your BMR and total daily energy expenditure (TDEE) with the Mifflin-St Jeor equation. See calories to maintain, lose or gain weight.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
See it in action
Sample input: Age (years) = 30; Height (cm, or inches if imperial) = 180; Weight (kg, or lb if imperial) = 80
What is the Calorie & TDEE Calculator?
Your body burns calories even at rest — your basal metabolic rate (BMR) — and burns more through movement. Multiply BMR by an activity factor and you get your total daily energy expenditure (TDEE): the calories you need to maintain your weight. Eat less than that to lose weight, more to gain.
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate for most adults. Enter your sex, age, height, weight and activity level and it returns your BMR, your maintenance calories, targets for gentle and aggressive weight loss and weight gain, and a simple macronutrient guide. Metric and imperial units are supported.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Resting calories and total daily calories.
Calories to lose 0.25, 0.5 or 1 kg (or 0.5–2 lb) per week, or to gain.
A balanced protein, carb and fat split in grams.
Enter kg/cm or lb/inches.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This calculator | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What is BMR?
Basal metabolic rate — the calories your body burns at complete rest.
What is TDEE?
Total daily energy expenditure — BMR multiplied by your activity level.
How many calories should I eat to lose weight?
Roughly 500 fewer than your TDEE gives about 0.5 kg (1 lb) a week.
Which formula does it use?
Mifflin-St Jeor, widely recommended for adults.
Is this medical advice?
No. Consult a doctor or dietitian before major diet changes.
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