Health & Fitness

Calorie Calculator (TDEE)

Find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula, then get a calorie target for your goal.

Total Daily Energy Expenditure how many calories you need per day

Gender

? Male

? Female

Age

Height (cm)

Weight (kg)

Activity Level

Goal

Enter details to calculate daily calories

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Calorie Calculator

Daily calorie needs are calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor. BMR is the energy your body needs at complete rest. Two main formulas: Mifflin-St Jeor (most accurate for most adults): Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5; Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Activity multipliers: Sedentary 1.2; Lightly active 1.375; Moderately active 1.55; Very active 1.725; Extremely active 1.9.

Calorie deficit and surplus guidelines: A deficit of 500 kcal/day produces approximately 0.5 kg fat loss per week (1 kg fat = 7,700 kcal). Deficits larger than 1,000 kcal/day risk muscle loss and nutrient deficiencies. For muscle gain, a 250-500 kcal surplus with adequate protein and resistance training is optimal (lean bulk). TDEE (Total Daily Energy Expenditure) = BMR x Activity Factor. Recalculate every 4-6 weeks as weight changes. Calorie estimates have a margin of error of 10-15%, so track actual results and adjust accordingly.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, giving your actual daily calorie burn including movement and exercise.

Mifflin-St Jeor is considered the most accurate BMR formula for most adults, typically within 10% of measured values. It replaced the older Harris-Benedict equation in most clinical settings. Individual metabolism can still vary, so treat the result as a starting point and adjust based on real-world results over 2-3 weeks.

A deficit of 500 kcal/day produces roughly 0.5 kg (1.1 lb) of fat loss per week, since 1 kg of fat is approximately 7,700 kcal. Deficits larger than 1,000 kcal/day increase the risk of muscle loss, nutrient deficiencies, and metabolic slowdown, so they are not usually recommended without medical supervision.

Recalculate every 4-6 weeks, or whenever your body weight changes by more than 2-3 kg, since your BMR shifts as your weight changes. Calorie estimates carry a margin of error of about 10-15%, so track your actual weight trend and adjust your intake up or down accordingly.