Calorie Calculator (TDEE & BMR)
Estimate your daily calories to maintain, lose or gain weight.
Your Details
Your Daily Calories
Maintenance (TDEE)
—
calories per day
BMR (at rest)—
Lose weight (−0.5 kg/wk)—
Gain weight (+0.5 kg/wk)—
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — the calories you actually burn in a day.
A deficit of about 500 calories a day from your TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week. This calculator shows that target as "Lose weight".
The Mifflin-St Jeor equation, which is widely regarded as the most accurate for estimating BMR from height, weight, age and sex.
How Daily Calorie Needs Are Calculated
Your maintenance calories (TDEE) are the number of calories that keep your weight stable. To estimate them we first calculate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor.
The formula
BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women the final term is −161 instead of +5. TDEE = BMR × activity factor (1.2 sedentary up to 1.9 very active).
Related calculators
Check your BMI, convert your weight with kg to lbs, or work out portions with the cooking converter. This tool is for general guidance, not medical advice.