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.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain basic functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, accounting for your activity level. This is what you should eat to maintain your current weight.
We use the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating BMR for most people.
A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week. Consult a nutritionist for personalized advice.