Calorie Calculator (BMR & TDEE)
Find your daily calorie needs and targets to maintain, lose or gain weight.
Metric (kg, cm)Imperial (lb, ft/in)
MaleFemale
BMR (basal metabolic rate)
TDEE (daily calories burned)
| Goal | Daily calories |
|---|---|
| Weight loss (1 lb/week) | 2,087 kcal |
| Mild loss (0.5 lb/week) | 2,337 kcal |
| Maintain weight | 2,587 kcal |
| Mild gain (0.5 lb/week) | 2,837 kcal |
| Weight gain (1 lb/week) | 3,087 kcal |
BMR uses the Mifflin–St Jeor equation; TDEE = BMR × activity factor. A deficit of about 500 kcal/day equals roughly 1 lb (0.45 kg) of weight loss per week. Estimates only — adjust to your results and consult a professional if needed.
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BMR & TDEE Formula
This calculator estimates basal metabolic rate with the 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 factor. Daily targets are then set relative to your TDEE.
Activity Multipliers
| Activity level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (hard exercise / physical job) | 1.9 |
Estimates only — actual needs vary with body composition, genetics and health. Speak to a registered dietitian or your doctor before making major dietary changes.
Frequently Asked Questions
- What is the difference between BMR and TDEE?
- BMR (basal metabolic rate) is the energy you burn at complete rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, representing all the calories you burn in a day.
- How many calories should I eat to lose weight?
- A deficit of about 500 kcal a day below your TDEE leads to roughly 0.45 kg (1 lb) of fat loss per week, since about 7,700 kcal equal 1 kg of fat. A 250 kcal deficit gives about half that. Avoid very low intakes without professional guidance.
- How many calories to build muscle?
- A surplus of about 250–500 kcal a day above your TDEE, combined with resistance training and enough protein, supports lean muscle gain while limiting fat gain.
- Which activity level should I choose?
- Sedentary means a desk job with little exercise. Light is 1–3 workouts a week, moderate is 3–5, very active is 6–7, and extra active is for hard daily training or physical work. When unsure, pick the lower option.
- How accurate is the Mifflin–St Jeor equation?
- It is one of the most accurate formulas for estimating BMR in the general population, but individual metabolism varies. Use the result as a starting point and adjust based on real-world progress.
📅 Last updated: June 2026 · Formulas follow standard banking / tax conventions · Results are for reference only.