Calorie Calculator (TDEE)
Calculate your daily calorie needs (TDEE) and BMR from age, height, weight and activity level — with targets for weight loss and gain.
About the Calorie Calculator (TDEE)
This calorie calculator estimates how many calories you burn per day (your TDEE, or Total Daily Energy Expenditure) and how many you should eat to lose, maintain or gain weight. Enter your age, gender, height, weight and activity level, and it computes your BMR using the Mifflin-St Jeor equation — widely regarded as the most accurate formula for most adults.
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest. The Mifflin-St Jeor formula is 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or −161 for women. Your TDEE multiplies BMR by an activity factor from 1.2 (sedentary) up to 1.9 (extra active), reflecting exercise and daily movement.
Alongside your maintenance number, the calculator shows practical targets: roughly 250 kcal below maintenance for mild weight loss (about 0.25 kg per week), 500 kcal below for standard weight loss (about 0.5 kg per week), and the equivalent surpluses for lean weight gain. It is a solid starting point for diet planning, cutting, bulking or simply understanding your metabolism.
How to Use the Calorie Calculator (TDEE)
- 1Enter your age, gender, height (cm) and weight (kg).
- 2Choose the activity level that best matches your typical week.
- 3Read your BMR and maintenance calories (TDEE).
- 4Use the loss and gain targets to set a daily calorie goal.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at complete rest just to keep organs working — typically 1,200–1,900 kcal for adults. TDEE adds everything else: walking, working, exercise and digestion. TDEE = BMR × activity multiplier, and it is the number you should base your eating targets on.
How many calories should I eat to lose weight?
A sustainable approach is eating 250–500 kcal below your TDEE, which produces roughly 0.25–0.5 kg of fat loss per week. Larger deficits work faster but are harder to sustain and can cost muscle. Most experts advise not eating below your BMR for extended periods without medical supervision.
Why does this calculator use the Mifflin-St Jeor equation?
Research, including a systematic review by the American Dietetic Association, found Mifflin-St Jeor predicts resting metabolic rate more accurately than the older Harris-Benedict equation for most adults. It still carries a margin of error of around 10%, so treat the output as a starting estimate and adjust based on real-world results.
Which activity level should I choose?
Pick sedentary if you have a desk job and little exercise; lightly active for 1–3 workouts a week; moderately active for 3–5; very active for 6–7 hard sessions; extra active for physical jobs plus training. When in doubt choose the lower level — most people overestimate their activity.
How accurate is a TDEE calculator?
Formula-based estimates are typically within about 10% of measured values, but individual metabolism varies with genetics, muscle mass and hormones. Use the number as a baseline: track your weight for two to three weeks, and if it is not moving as expected, adjust intake by 100–200 kcal and reassess.