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# Calorie Calculator for Men (BMR & TDEE)
- URL: https://verinourishmen.com/tools/calorie-calculator/
- Published: 2026-07-25T12:50:09.000Z
- Updated: 2026-09-02T09:21:59.000Z
- Description: Estimate the calories your body uses each day with the Mifflin-St Jeor equation for men. Enter your details to see a maintenance figure to work from, then adjust it for fat loss or muscle gain. Nothing is stored.
- Author: VeriNourish
- Tags: Tools

Your weight 

kg lb 

Your height 

cm ft/in 

Your age 

Activity level Sedentary, little exercise Lightly active, 1 to 3 days a week Moderately active, 3 to 5 days Very active, 6 to 7 days 

To maintain your weight

2700 calories / day

An estimate of the energy your body uses at this activity level.

◷ To lose fat steadily, subtract roughly 500\. To build muscle, add 250 to 500 and train. 

This uses the Mifflin-St Jeor equation for men, a well-established estimate. Real needs vary with muscle mass, genetics and health, so treat it as a starting point rather than a rule, and adjust from what the scale actually does over a few weeks. See our [protein guide](https://verinourishmen.com/nutrition/protein/) and [muscle guide](https://verinourishmen.com/muscle/muscle-loss-with-age/) for what to do with the calories. This tool is information, not medical advice. 

MethodMifflin-St Jeor resting energy expenditure for men, 10 × kg + 6.25 × cm − 5 × age + 5, multiplied by an activity factor. Original equation: [Mifflin et al., American Journal of Clinical Nutrition, 1990](https://pubmed.ncbi.nlm.nih.gov/2305711/). Version 1.0, read against the source on 28 July 2026\. 

## How it works

Enter your weight, height, age and activity level to estimate the calories your body uses in a day.

## The formula and sources

It uses the Mifflin-St Jeor equation for men, 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5, to estimate resting metabolic rate, then multiplies by an activity factor from 1.2 for sedentary to 1.725 for very active.

## Assumptions

- You are a generally healthy adult man.
- Activity is estimated honestly, which is where most people go wrong.

## Limitations

This is an estimate. Muscle mass, genetics and medical conditions shift the real number, so use it as a starting point and adjust to what the scale actually does over a few weeks.

## When to see a doctor

If you are managing a health condition, or have a history of disordered eating, work with a doctor or dietitian rather than a calculator.

## Frequently asked questions

### How accurate is a calorie calculator?

It gives a solid estimate, usually within a few hundred calories. Use it as a starting point and adjust to how your weight responds over two to three weeks.

### What is the difference between BMR and TDEE?

BMR is the energy you use at rest. TDEE is BMR plus everything you do in a day, which is the maintenance figure most men want.

### How many calories to lose fat?

About 500 below maintenance is a common, sustainable deficit. Keep protein high and keep lifting, so what you lose is fat rather than muscle.

### How many calories to build muscle?

A surplus of roughly 250 to 500 a day alongside resistance training. Bigger surpluses mostly add fat.