How many calories does your body actually need?
Your Basal Metabolic Rate is the energy your body burns at complete rest. Multiply by activity, and you get the number every diet plan should start from.
Calculate your daily calories
The equation dietitians trust most
This tool uses the Mifflin-St Jeor equation (10×weight + 6.25×height − 5×age, +5 for men / −161 for women), shown in validation studies to be the most accurate resting-energy formula for the general population — which is why clinical dietitians prefer it over the older Harris-Benedict equation.
The activity multiplier converts BMR into total daily energy expenditure (TDEE). A ~500 kcal daily deficit produces roughly 0.5 kg of weight loss per week — the pace most physicians consider sustainable. Very low intakes (below your BMR) should only ever happen under medical supervision.
These results are indicative wellness estimates based on standard published formulas — not a diagnosis or medical advice. Always consult your doctor for clinical decisions.
Frequently asked questions
BMR is what your body burns at complete rest — just keeping organs running. Daily calories (TDEE) multiply BMR by your activity level. You maintain weight eating at TDEE, lose at a deficit, gain at a surplus.
About 0.25–0.5 kg per week for most adults — a 250–500 kcal daily deficit. Faster loss usually sacrifices muscle and rebounds. A clinical dietitian can personalize this, especially with diabetes or thyroid conditions.
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