Estimate your Basal Metabolic Rate — the calories your body burns at rest — with the Mifflin-St Jeor equation, plus your total daily energy needs.
BMR Calculator
BMR — calories burned at complete rest
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TDEE — maintenance calories at your activity level
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To lose ~0.5 kg/week (TDEE − 500)
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How it works: The Mifflin-St Jeor equation: men BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women use −161 instead of +5. TDEE multiplies BMR by an activity factor (1.2 sedentary up to 1.9 very active). A deficit of about 500 kcal/day roughly equals 0.5 kg of weight change per week.
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Estimates only — this tool is for general information and planning, not medical advice. If you have a health concern, please talk to a qualified clinician.