Calorie Calculator
Calculate your daily calorie needs (TDEE) based on age, weight, height and activity level.
BMR and TDEE explained
Basal Metabolic Rate (BMR) is the energy your body uses at complete rest to keep essential systems running: breathing, circulation, temperature regulation, cell repair, and brain function. It is the baseline before walking, training, working, digestion, and daily movement are added.
Total Daily Energy Expenditure (TDEE) estimates your full daily calorie burn by multiplying BMR by an activity factor. It is the number most people use as a starting point for maintaining, losing, or gaining weight.
TDEE is an estimate, not a fixed biological setting. Two people with the same age, height, weight, and sex can burn different amounts depending on muscle mass, step count, training intensity, sleep, hormones, and dieting history.
The Mifflin-St Jeor formula
This calculator uses the Mifflin-St Jeor equation, one of the most commonly used formulas for estimating adult resting calorie needs.
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
TDEE: BMR x activity factorWhere:
- Weight is measured in kilograms
- Height is measured in centimeters
- Age is measured in years
- Activity factor represents exercise, work, walking, and general movement
Worked example: A 30-year-old male who is 175 cm tall, weighs 75 kg, and trains moderately:
BMR = 10 x 75 + 6.25 x 175 - 5 x 30 + 5
BMR = 750 + 1093.75 - 150 + 5
BMR = 1699 kcal/day
TDEE = 1699 x 1.55
TDEE = 2633 kcal/dayActivity factors explained
The activity multiplier is the part most people underestimate or overestimate. Choose the level that reflects your whole week, not just your hardest workout day. Daily steps and job movement often matter as much as formal exercise.
| Level | Factor | Typical use |
|---|---|---|
| Sedentary | 1.2x | Desk work, low daily steps |
| Light | 1.375x | Light workouts or regular walks |
| Moderate | 1.55x | Most active gym routines |
| Active | 1.725x | Daily training or physical job |
| Very active | 1.9x | Athlete-level output |
Calories for different goals
Once you know your estimated maintenance calories, you can create a surplus or deficit. Smaller changes are usually easier to follow, easier to recover from, and easier to judge because water weight can hide short-term fat loss or gain.
| Goal | Daily target | Best for |
|---|---|---|
| Maintenance | 2633 kcal/day | Hold current weight |
| Mild weight loss (-0.25 kg/week) | 2358 kcal/day | Small sustainable deficit |
| Weight loss (-0.5 kg/week) | 2083 kcal/day | Common moderate deficit |
| Weight gain (+0.5 kg/week) | 3183 kcal/day | Lean gaining target |
A 500-550 kcal daily deficit is often used as a rough estimate for about 0.5 kg of weight loss per week. Real progress varies because body weight includes water, glycogen, food volume, and hormonal fluctuations.
Why your real maintenance can differ
How to adjust your target
Use the calculator result as a starting point for 2-4 weeks, then adjust based on your average body weight trend. Daily weight can be noisy, so compare weekly averages rather than one morning against another.
- If weight is stable: your actual maintenance is close to your current intake.
- If weight drops too quickly: add 100-200 kcal/day or reduce activity slightly.
- If weight does not drop: reduce intake by 100-200 kcal/day or increase steps.
- If gaining too fast: lower the surplus to reduce unnecessary fat gain.
BMR formulas compared
Practical calorie tracking tips
- Track protein first. Higher protein intake supports fullness and helps preserve lean mass during weight loss.
- Keep steps consistent. A changing step count can make a calorie target look wrong even when the formula is reasonable.
- Measure calorie-dense foods carefully. Oils, nuts, dressings, sauces, and drinks can add up quickly.
- Use weekly averages. Sodium, carbohydrates, menstrual cycle changes, soreness, and stress can shift water weight day to day.
- Avoid aggressive targets. Very low calories can reduce training quality, increase hunger, and make adherence harder. For medical conditions, pregnancy, eating disorder history, or medication-related weight changes, consult a healthcare professional.
Calculates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns in a day at your current activity level. TDEE is the number you should eat at to maintain your weight. Eat below it to lose weight, above it to gain.
Calorie needs are calculated using the Mifflin-St Jeor equation: Men: BMR = 10 x weight + 6.25 x height - 5 x age + 5 Women: BMR = 10 x weight + 6.25 x height - 5 x age - 161 The BMR is then multiplied by an activity factor from 1.2 to 1.9 to estimate Total Daily Energy Expenditure (TDEE).