How to use this calculator
Enter your sex, age, height and weight (switch to feet/inches or pounds if you prefer), then pick how active you are. You’ll see your BMR (calories burned at rest), your TDEE (total daily calories to maintain weight), and a table of targets for losing or gaining weight at a safe pace.
BMR, TDEE and the Mifflin-St Jeor formula
Your BMR is estimated with the Mifflin-St Jeor equation, the modern standard for adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE is BMR multiplied by an activity factor:
| Activity level | Who it fits | × BMR |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job or hard daily training | 1.9 |
Eating to lose or gain weight
About 7,700 calories ≈ 1 kg of body weight, so a daily deficit of ~500 calories below your TDEE gives roughly 0.5 kg of weight loss per week; a similar surplus does the reverse. Slow, steady change is safer and easier to keep. Never eat below the safe minimum the calculator shows (about 1,500 kcal for men, 1,200 for women) without medical advice.
A few honest limitations
Every BMR formula is an estimate (about ±10%), because metabolism varies with muscle mass, genetics, hormones and more. Treat the numbers as a starting point: track your weight for 2–3 weeks and adjust your calories up or down based on what actually happens. This tool is general information for healthy adults, not medical or dietary advice.
Sources & disclaimer
BMR uses the Mifflin-St Jeor equation; activity multipliers and the ~7,700 kcal/kg figure are standard nutrition references. This is not medical advice — consult a qualified health professional or dietitian before starting a weight-loss or weight-gain plan.
Also check your BMI (with Asian cut-offs for Nepalis).
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive — breathing, circulation, organ function. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, so it is the total calories you actually burn in a day including movement and exercise. To maintain your weight, eat about your TDEE.
Which formula does this calculator use, and is it accurate?
It uses the Mifflin-St Jeor equation, recognised by the Academy of Nutrition and Dietetics as the most accurate for most adults. Like every BMR formula, it is an estimate — accurate to about ±10% — because real metabolism varies with muscle mass, genetics and other factors. Use it as a starting point and adjust based on real results over a few weeks.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your TDEE leads to roughly half a kilogram of weight loss per week (since about 7,700 calories equal 1 kg). The calculator shows ready-made targets for losing, maintaining or gaining. Don't drop below the safe minimum shown without medical supervision.
Which activity level should I choose?
Be honest — most people overestimate. 'Sedentary' fits a desk job with little exercise; 'Moderately active' means real moderate exercise 3–5 days a week. If you have a physically demanding job (farming, construction, portering), choose a higher level. When unsure, pick the lower option and adjust.
Does this work for Nepalis?
Yes. The formula applies to all adults; just enter your height and weight in the units you know (cm or feet/inches, kg or pounds). Pair it with our BMI Calculator, which uses the Asian cut-offs relevant to Nepalis, for a fuller picture.
Is my data saved?
No. Everything is calculated in your browser and nothing is uploaded or stored on a server.