About the Calorie Calculator
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn each day when you combine your basal metabolism with your lifestyle activity. This Calorie Calculator first estimates your BMR (Basal Metabolic Rate) using the Mifflin–St Jeor equation and then applies an activity multiplier to project daily needs. From there, you can set a personalized calorie target for fat loss, weight maintenance, or muscle gain.
Not sure where to start? Enter your age, height, weight, and typical activity. You’ll see a maintenance calorie estimate (TDEE). If your goal is fat loss, many people choose a moderate deficit (for example, 10–20% below maintenance). For gaining lean mass, a modest surplus (around 5–15%) paired with progressive strength training is common. Everyone is different—monitor your progress for 2–4 weeks and adjust as needed.
Remember that diet quality matters as much as calorie quantity. Prioritize protein for satiety and muscle support, include fiber‑rich fruits and vegetables, and stay hydrated. Sleep, stress, and training volume also influence appetite and energy use. Treat the numbers here as a helpful guide rather than strict rules, and use our related tools—BMR, BMI, and Body Fat Percentage—to round out your plan.
Key features
- Estimates BMR with Mifflin–St Jeor and projects TDEE
- Activity multipliers from sedentary to very active
- Goal‑based calorie targets for loss, maintenance, or gain
- Metric and Imperial support
- Pairs well with BMI, Body Fat %, and BMR tools
How to use
- Choose units and enter age, height, and weight.
- Select activity level to compute TDEE.
- Pick a goal and daily calorie change to see target calories.
Formula
BMR (Mifflin–St Jeor):
Male: 10×w + 6.25×h − 5×a + 5
Female: 10×w + 6.25×h − 5×a − 161
TDEE = BMR × activity factor
Variables
| Symbol | Meaning |
|---|---|
| w | Weight (kg) |
| h | Height (cm) |
| a | Age (years) |
| Activity factor | 1.2 to 1.9 depending on activity |
Examples
- Male, 30 yrs, 178 cm, 75 kg, moderate activity → TDEE ≈ value shown by calculator; 15% deficit ≈ target calories.
- Female, 28 yrs, 165 cm, 62 kg, light activity → TDEE ≈ value shown; small surplus for lean gain.
Tips
- Large deficits/surpluses can impact performance and adherence—adjust gradually.
- Recalculate as body weight and activity change.