Calorie Calculator — Your Daily TDEE and BMR

Enter Parameters

Adjust sliders or type values directly

Age

years

Biological Gender

Weight (kg)

Height (cm)

Daily Activity Level

Real-time Calculation Ready

Adjust parameters to see instant results

AI Summary & Key Formula

Calorie Calculator Quick Reference

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Quick Answer

A calorie calculator estimates your daily energy needs: BMR from the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women), multiplied by an activity factor from 1.2 to 1.9 to give TDEE. For example, a 30-year-old woman who is 165 cm, 65 kg and moderately active has a BMR of 1,370 kcal and a TDEE of about 2,124 kcal, so a 500 kcal deficit means roughly 1,624 kcal a day. Treat the result as a starting estimate for healthy adults and adjust after 2–3 weeks of tracking your weight.

How This Calculation Works

Values calculate dynamically in real-time as you enter figures or adjust sliders.
The equation on the right is exactly what the calculator runs — check any result by hand.

Core Equation

Mifflin-St Jeor Equation:
  Men:   BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
  Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Multiplier
  Sedentary: ×1.2 | Light: ×1.375 | Moderate: ×1.55
  Active: ×1.725 | Extra Active: ×1.9

Weight Goals:
  Loss: TDEE − 500 cal/day ≈ 0.5 kg/week loss
  Gain: TDEE + 300–500 cal/day

How to Use the Calorie Calculator

Quick 3-step guide for accurate and fast calculations

STEP 01

Enter your age

In the Calorie Calculator, fill in Age, Biological Gender, Weight (kg), Height (cm) and Daily Activity Level.

STEP 02

Read your daily maintenance calories (tdee)

The Calorie Calculator instantly shows Daily Maintenance Calories (TDEE), Basal Metabolic Rate (BMR), Weight Loss Target (-0.25 kg/wk) and Weight Loss Target (-0.5 kg/wk), updating as you type.

STEP 03

Compare scenarios

Change Biological Gender to see how it affects Daily Maintenance Calories (TDEE), then check the formula below to verify the math.

Specific Instructions:

Enter your age, biological sex, height, and current weight. Then select your activity level — from sedentary (desk job, little exercise) to extra active (athlete training twice daily). The calculator uses the Mifflin-St Jeor equation to compute your BMR and TDEE, then shows target calorie intakes for losing, maintaining, or gaining weight.

Calorie Calculator Formula

The Calorie Calculator uses the following formula, calculated in your browser as you change the inputs:

Mifflin-St Jeor Equation: Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 TDEE = BMR × Activity Multiplier Sedentary: ×1.2 | Light: ×1.375 | Moderate: ×1.55 Active: ×1.725 | Extra Active: ×1.9 Weight Goals: Loss: TDEE − 500 cal/day ≈ 0.5 kg/week loss Gain: TDEE + 300–500 cal/day

Sources:

Mifflin et al. — A new predictive equation for resting energy expenditure, Am J Clin Nutr 1990

Worked Example: Calorie Calculator

Female, 30 years, 165 cm, 65 kg, Moderately Active: BMR = 10×65 + 6.25×165 − 5×30 − 161 = 650 + 1031.25 − 150 − 161 = 1,370 kcal TDEE = 1,370 × 1.55 = 2,124 kcal/day Weight loss target: 1,624 kcal/day (−500 deficit)

Calculations run in your browser — your inputs are never stored on our servers.Formula sources & methodology

Guide

BMI Chart and Healthy BMI Ranges for Adults

For adults, the World Health Organization classifies a BMI below 18.5 as underweight, 18.5 to 24.9 as normal weight, 25 to 29.9 as overweight and 30 or above as obese. BMI is your weight in kilograms divided by your height in metres squared, so a person who weighs 70 kg and is 1.75 m tall has a BMI of about 22.9, which is in the healthy range.

Frequently Asked Questions — Calorie Calculator

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 vital functions (breathing, circulation, organ function). TDEE (Total Daily Energy Expenditure) adds the calories burned through physical activity and digestion on top of BMR. TDEE is the number you actually need to eat at to maintain your current weight.

How accurate is a calorie calculator?

No equation is exact. In validation studies the Mifflin-St Jeor equation predicted resting metabolic rate within about 10% of measured values for most non-obese adults, better than older equations, but individual errors can be larger. It tends to underestimate needs for very muscular people and may be off with thyroid or other medical conditions. The practical fix: eat at the estimate for 2–3 weeks, track your weight, and adjust by 100–200 kcal a day if it moves unexpectedly.

How many calories should I eat to lose 1 kg per week?

Since 1 kg of fat equals approximately 7,700 calories, a deficit of 1,100 calories per day is needed for 1 kg/week of pure fat loss. In practice, a daily deficit of 500–750 calories (0.5–0.7 kg/week loss) is considered a safe, sustainable rate that preserves muscle mass.