Calorie Calculator (TDEE)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to reach your goals.
Fill in your details to calculate your daily calorie needs.
What this calorie calculator estimates
The calculator gives two estimates. Your basal metabolic rate (BMR) is the energy your body uses at rest. Your total daily energy expenditure (TDEE) is the BMR multiplied by an activity factor, which approximates what you burn over a typical day. The BMR comes from the Mifflin-St Jeor equation:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
How to use it, step by step
- Select Male or Female. This picks the constant in the equation.
- Enter your age in years, your weight in kilograms and your height in centimetres.
- Choose an Activity Level. The multipliers are 1.2 for Sedentary, 1.375 for Lightly Active, 1.55 for Moderately Active, 1.725 for Very Active and 1.9 for Extra Active. The default is Moderately Active.
- Click Calculate Calories. The result shows BMR, TDEE, and three targets: TDEE minus 500 kcal for weight loss, TDEE for maintenance, and TDEE plus 300 kcal for muscle gain.
Worked example
Take a 30-year-old man who weighs 80 kg, is 180 cm tall and is Moderately Active. BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal. TDEE = 1,780 × 1.55 = 2,759 kcal. The targets are therefore 2,259 kcal for weight loss, 2,759 kcal for maintenance and 3,059 kcal for muscle gain. The results only change when you click Calculate again after editing a field.
Tips and limits
- The equation is built for typical adults. It cannot see body composition, so very muscular or very lean people may differ from the estimate by a wide margin.
- Treat the numbers as a starting point. Track your average weight over two to three weeks, then adjust your intake if the trend does not match your goal.
- The 500 kcal deficit is a rule of thumb for gradual loss, not a guarantee of a set result.
- The weight-loss target can fall below your BMR for smaller or less active people. Do not eat well below BMR without medical advice.
- The tool does not account for pregnancy, medical conditions or medication, and it is written for adults. Ask a clinician or dietitian for a personal plan.
Calorie Calculator (TDEE) – Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep basic functions such as breathing, circulation and temperature control running.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the estimated number of calories you burn per day. It is your BMR multiplied by an activity factor. Eating about this amount keeps your weight roughly stable.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation, one of the most widely used BMR formulas. It is an estimate for typical adults, and individual results can differ.
How do I choose an activity level?
Pick the level that matches your average week, including work and exercise. If you are unsure, choose the lower level, then adjust after two or three weeks of tracking your weight.
How much should I cut to lose weight?
A daily deficit of about 500 calories is a common rule of thumb for losing roughly 0.5 kg (1 lb) per week. Actual results vary, so review your progress and speak to a clinician or dietitian for a personal plan.