Fill in your details above to calculate your daily calorie needs.
How to Use the Calorie Calculator
- Select your biological sex, then enter your age, height, and weight.
- Choose your activity level from the dropdown.
- Your BMR and TDEE are calculated instantly along with calorie targets for different goals.
What Do the Results Mean?
- BMR — Basal Metabolic Rate: calories your body burns at complete rest.
- TDEE — Total Daily Energy Expenditure: your actual daily calorie burn accounting for activity.
- Weight loss — TDEE minus 500 kcal/day ≈ 0.5 kg loss per week.
- Weight gain — TDEE plus 500 kcal/day ≈ 0.5 kg gain per week.
Frequently Asked Questions
What formula does this use?
The Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR in most adults. It's multiplied by an activity factor to get TDEE.
How accurate is this calculator?
Calorie calculators provide an estimate. Individual metabolic rates vary based on genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.
Should I eat exactly my TDEE?
For weight maintenance, yes. For loss, eat 300–500 fewer calories. For gain, eat 250–500 more. Avoid deficits below 1200 kcal (women) or 1500 kcal (men) without medical supervision.