This tool is for informational use only and is not medical advice. Auburn AI is not a healthcare provider. For anything that affects your health, talk to your doctor or a qualified Canadian health professional.
Uses the Mifflin-St Jeor equation, the formula most dietitians default to.
About this tool
The Calorie Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, sex, height, weight, and activity level. BMR is the number of calories your body burns at complete rest, while TDEE accounts for how active you actually are day to day. This tool is useful for anyone trying to understand their baseline caloric needs, whether for weight loss, maintenance, or building muscle. It does not replace a registered dietitian but gives you a solid starting point grounded in established formulas like Mifflin-St Jeor.
Reach for this calculator when you want to set a realistic daily calorie target without guessing. It is particularly handy before adjusting your diet, starting a new fitness routine, or tracking food intake in an app. Knowing your TDEE lets you create a sensible deficit or surplus rather than following generic advice that does not account for your specific body and lifestyle.
How to use it
- Select your biological sex from the dropdown menu.
- Enter your age in years, height, and current body weight in your preferred units.
- Choose the activity level that most honestly reflects your weekly movement and exercise.
- Click Calculate to see your BMR and TDEE results displayed instantly.
- Use the TDEE number as your maintenance calories, then adjust up or down for your goal.
- Note the suggested calorie ranges shown for weight loss, maintenance, and muscle gain.
Pro tips
- Activity level is where most people inflate their numbers. Choose sedentary or lightly active unless you have structured workouts most days.
- Recalculate every four to six weeks as your weight changes, since BMR shifts meaningfully with even five pounds lost or gained.