How This Calorie Counter Works

This tool estimates your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for everyday use. Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), the number of calories you burn in an average day including movement and exercise.

Using Your Results

Eating at your TDEE maintains your current weight. A moderate deficit of around 500 calories per day typically leads to roughly 0.5 kg of fat loss per week, while a similar surplus supports gradual muscle gain when paired with resistance training. These figures are estimates — actual results vary by individual metabolism, so treat them as a starting point and adjust based on real-world progress over a few weeks.

A Note on Accuracy

No formula perfectly predicts an individual's metabolism. Factors like muscle mass, genetics, sleep, and stress all play a role. If you're tracking towards a specific health or fitness goal, consider re-checking your numbers every few weeks and adjusting your intake based on your actual rate of progress.