Calorie Calculator — Daily Calorie Needs & Macros (TDEE)

Your details

♂ Male

♀ Female

Age

yrs

Height

Weight

Activity level

🛋️

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

Athlete / physical job

×1.9

Your results

Total daily energy expenditure (TDEE)

— kcal

calories needed to maintain your current weight

Basal Metabolic Rate (BMR)

calories burned at complete rest

—

kcal/day

BMI

—

Formula used

Mifflin-St Jeor

Most accurate

Weekly calorie total

—

Calorie targets by goal

📉

Lose weight

—

kcal / day

500 kcal deficit

⚖️

Maintain weight

—

kcal / day

= your TDEE

📈

Gain muscle

—

kcal / day

500 kcal surplus

Understanding your numbers

What is BMR?

Basal Metabolic Rate is the calories your body burns at complete rest — just to keep organs functioning. It accounts for 60–75% of total daily burn.

What is TDEE?

Total Daily Energy Expenditure is your BMR multiplied by an activity factor. It's the total calories you burn per day including exercise and daily movement.

How fast should I lose weight?

A 500 kcal daily deficit leads to ~0.5 kg (1 lb) of fat loss per week. A deficit larger than 1000 kcal/day is generally not recommended.

Mifflin-St Jeor formula

Men: (10×kg) + (6.25×cm) − (5×age) + 5. Women: (10×kg) + (6.25×cm) − (5×age) − 161. Considered the most accurate formula for most people.

Results are estimates. Individual calorie needs vary. Consult a registered dietitian or doctor for personalised nutrition advice.