Estimate your Basal Metabolic Rate (BMR) and daily calorie needs using the Mifflin-St Jeor equation — the formula most dietitians consider the most accurate for modern populations.
This calculator uses the Mifflin-St Jeor equation (1990), which studies have found predicts resting metabolic rate more accurately than older formulas for most people, within roughly a 10% margin for most users. BMR estimates the calories your body burns at complete rest; multiplying by an activity factor estimates your total daily energy expenditure (TDEE) — the calories you'd need to maintain your current weight. For weight loss, the NIH/NHLBI recommends a deficit of 500-1,000 calories per day for a safe rate of about 1-2 pounds per week.