Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE) and personalized calorie needs based on your goals.
How often do you exercise?
Enter your details and click calculate to see your results
Understanding Your Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and activity level. Understanding these numbers helps you set realistic goals and achieve sustainable results.
Key Concepts
BMR (Basal Metabolic Rate)
The number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production. This represents about 60-75% of your total daily calorie burn.
TDEE (Total Daily Energy Expenditure)
Your total calorie burn including all activities. This is your BMR multiplied by an activity factor. TDEE is your maintenance calories - eat this amount to maintain your current weight.
Calorie Deficit vs. Surplus
To lose weight, you need a calorie deficit (eat less than TDEE). To gain weight, you need a surplus (eat more than TDEE). Generally:
- 500-1100 kcal deficit: Lose 0.5-1 kg per week
- 0 kcal difference: Maintain current weight
- 250-550 kcal surplus: Gain 0.25-0.5 kg per week
How We Calculate
Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR:
For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Then we multiply BMR by your activity factor to get TDEE:
Sedentary (×1.2)
Little or no exercise
Lightly Active (×1.375)
Exercise 1-3 days/week
Moderately Active (×1.55)
Exercise 3-5 days/week
Very Active (×1.725)
Exercise 6-7 days/week
Setting Realistic Goals
For Weight Loss
- 0.25-0.5 kg/week: Sustainable, preserves muscle, easier to stick to
- 1 kg/week: Aggressive, requires strict adherence, risk of muscle loss
For Weight Gain
- 0.25-0.5 kg/week: Minimizes fat gain, builds quality muscle
- Faster gains usually mean more fat accumulation
Frequently Asked Questions
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate for most people, but individual metabolism varies by ±10%. Use results as a starting point and adjust based on your actual progress over 2-4 weeks.
Should I eat the same calories every day?
You can vary daily intake as long as your weekly total matches your goal. Some people prefer higher calories on training days and lower on rest days.
What if I'm not losing/gaining weight?
Track consistently for 2-4 weeks. If you're not progressing, adjust calories by 10-15% (about 200-300 kcal) and reassess after another 2 weeks.
How low can I go with calories?
Never go below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision. Very low calories can slow metabolism and cause muscle loss.