Calculate your BMR, TDEE and daily calorie target for weight loss, maintenance or muscle gain using the Mifflin-St Jeor formula. Free, instant, no signup.
The Calorie Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then suggests a daily calorie target for weight loss, maintenance or muscle gain. It's the same formula most dietitians consider the most accurate for healthy adults, applied here with an activity multiplier that scales your BMR based on how active your day-to-day life actually is.
Enter your age, sex, height, weight and activity level, and the calculator works out your BMR — the energy your body needs at complete rest — then multiplies it by an activity factor ranging from 1.2 for sedentary lifestyles up to around 1.9 for very active ones to estimate your TDEE. From there it's straightforward to see what calorie range applies to a deficit, a maintenance diet, or a surplus for muscle gain.
This is widely regarded by dietitians as the most accurate BMR equation for healthy adults, more precise than older formulas like Harris-Benedict for most people.
An activity multiplier from 1.2 to 1.9 scales your BMR into a TDEE that reflects how active your actual daily routine is, not just your exercise habits.
See calorie targets tailored to weight loss, maintenance or muscle gain, rather than a single generic number.
The calculator uses the Mifflin-St Jeor equation, generally considered the most accurate formula for estimating BMR in healthy adults, then multiplies the result by an activity factor between 1.2 and 1.9 depending on your selected activity level to arrive at TDEE.
A moderate deficit below TDEE supports gradual weight loss, while eating at TDEE maintains current weight, and a surplus above TDEE supports muscle gain when paired with resistance training. The size of the deficit or surplus affects how fast changes happen.
Mifflin-St Jeor is an estimate based on population averages for age, sex, height and weight — individual metabolic rates vary, so treat the result as a starting point to adjust based on real progress rather than an exact number.
It uses the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for healthy adults, then multiplies your BMR by an activity factor from 1.2 to 1.9 to get your TDEE.
A deficit of roughly 500 kcal a day gives about 0.5 kg of fat loss per week, which is sustainable for most people. Larger deficits cost muscle and are harder to maintain.
Yes. Calorie Calculator on Klipza is completely free with no account, no subscription and no watermark on your files, and there is no daily usage limit.
Processing happens locally in your browser wherever technically possible, so your files are not uploaded to a server, stored or shared with third parties.
Yes. It is fully responsive and runs in any modern browser on Android, iPhone, iPad, Windows and macOS — nothing to install.