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Every 'eat less, move more' conversation hides a number: how many calories your body actually uses. This free calorie calculator estimates your BMR — the energy burned at complete rest — and your maintenance calories across five activity levels, using the widely respected Mifflin-St Jeor formula. You get honest planning figures, the reasons real-world metabolism differs from any formula, and practical checklist steps for using the numbers without turning eating into a spreadsheet. Educational guidance, not a prescription.
Estimate your BMR and maintenance calories with the Mifflin-St Jeor formula — the honest numbers behind 'eat less, move more'.
It is one of the better-validated estimates for most adults, but real metabolism varies by several hundred calories. Treat the output as a starting line for experiments, not a precise meter.
A modest, sustainable deficit — often around 300-500 calories below maintenance — beats aggressive cuts that crash energy and hunger. Slow and steady is what most people can actually maintain.
No. Most people count for a few weeks to calibrate portions, then eat by pattern. If you have diabetes, kidney disease or an eating-disorder history, get professional guidance before any diet.
Every tool answers instantly from our own knowledge and calculators — educational only, never a diagnosis. Want the deeper, personalised version? Each has a $2.95 full report.