TDEE & Calorie Calculator
Enter your sex, age, height, weight, and activity level to calculate your Basal Metabolic Rate (BMR) and daily maintenance calories (TDEE), plus target calories for weight loss or gain.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to sustain basic life functions. TDEE (Total Daily Energy Expenditure) adds the calories burned through daily activities and exercise, giving you the total calories you actually burn in a day. Eating at your TDEE will maintain your current weight.
Why does this calculator use the Mifflin-St Jeor formula?
Several formulas exist for estimating BMR (including Harris-Benedict and Katch-McArdle), but the Mifflin-St Jeor formula has been shown across multiple studies to produce the smallest deviation from measured values and is currently the most widely recommended method.
How are the weight loss and gain targets determined?
It is generally accepted that gaining or losing 1 kg of body fat requires a caloric surplus or deficit of approximately 7,700 kcal. A daily deficit or surplus of 500 kcal therefore produces roughly 0.4–0.5 kg of change per week. These are statistical averages and individual results will vary.
How do I choose the right activity level?
Consider both your exercise habits and the physical demands of your job. For example, a desk worker who goes to the gym 3–4 times a week is typically "Moderate activity," while someone who sits all day and rarely exercises is closer to "Sedentary." Choosing too high an activity level will overestimate your maintenance calories.