Calorie Calculator (TDEE)

1. 01Choose your sexThe Mifflin-St Jeor equation uses a different constant for men and women, reflecting average differences in body composition.
2. 02Enter your weight, height, and ageWeight in kilograms, height in centimeters, and age in years.
3. 03Choose your activity levelPick whichever best matches your typical weekly routine, from sedentary to extremely active.
4. 04Read the resultEstimated resting calories, TDEE, and mild deficit/surplus estimates appear instantly.

• Male, 30 years old, 70 kg, 175 cm, sedentaryEstimated resting calories = 1,649 kcal/day. TDEE (sedentary, ×1.2) = 1,649 × 1.2 = 1,979 kcal/day.
• Female, 25 years old, 60 kg, 160 cm, moderately activeEstimated resting calories = 1,314 kcal/day. TDEE (moderate, ×1.55) = 1,314 × 1.55 = 2,037 kcal/day.

• Resting calories are not a target to eatResting calories are an estimate of the energy your body uses just for basic functions at rest — breathing, heartbeat, basic digestion — not a food intake target. TDEE, not the resting-calorie figure, is the number relevant for daily eating needs.
• Pick your activity level honestlyMost people overestimate their activity level. If you are unsure between two levels, pick the lower one — it is easier to adjust upward than to correct an inflated TDEE.
• The 500 kcal deficit/surplus is an illustrative example, not a promiseThe ~500 kcal/day figure is a widely used rule of thumb, sometimes associated with roughly 0.5 kg of weight change per week — but actual weight change is not linear and is not guaranteed. It is affected by many other factors (water retention, adherence, metabolic adaptation, and more), so treat this as a starting example to adjust, not a fixed outcome.

Consumer calorie calculators (including this one) commonly call the resting-calorie figure "BMR" (Basal Metabolic Rate). Scientifically, this is imprecise: true laboratory BMR requires a controlled measurement under total fasting and full rest after sleep. The Mifflin-St Jeor equation used here was actually designed and validated to estimate RMR/REE (Resting/Estimated Energy Expenditure) — everyday resting calories that already include digestion and thermoregulation, slightly higher than pure BMR. We use the term "BMR" because it is the most widely recognized, but we explain the distinction openly. TDEE (Total Daily Energy Expenditure) is this resting-calorie figure multiplied by an activity factor, reflecting total calories burned in a day including work, exercise, and daily movement. TDEE is the number most relevant for planning daily calorie intake.

Resting calories (male) = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Resting calories (female) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. Published in 1990, this equation is generally considered more accurate for modern populations than the older Harris-Benedict formula (1919).

Sedentary (×1.2): desk job, little to no exercise. Lightly active (×1.375): light exercise 1-3 days/week. Moderately active (×1.55): moderate exercise 3-5 days/week. Very active (×1.725): hard exercise 6-7 days/week. Extremely active (×1.9): very intense daily training, or a physically demanding job plus exercise.

This equation is a population-level estimate, not a precise measurement of your individual metabolism — actual metabolism varies with genetics, body composition, hormonal status, and other health factors. This calculator is designed for healthy adults and does not account for pregnancy, breastfeeding, specific medical conditions, or clinical nutrition needs. All results (resting calories, TDEE, deficit/surplus) are estimates, not a medical or personalized nutrition prescription. For precise nutrition planning or specific health conditions, consult a doctor or registered dietitian.

What is the difference between the "BMR" shown here and actual BMR?

The figure shown (using the Mifflin-St Jeor equation) is scientifically an estimate of RMR/REE, not a pure laboratory BMR, which requires a controlled measurement under total fasting and full rest. Consumer calculators commonly still call it "BMR" because the term is more widely recognized, but the number differs slightly from clinical BMR.

What is the difference between resting calories and TDEE?

Resting calories estimate what your body needs at rest. TDEE is resting calories multiplied by an activity factor, so it reflects your total daily calorie needs including activity and exercise. TDEE is the more relevant number for meal planning.

How many calories do I need to lose weight?

A widely used illustrative example is TDEE minus roughly 500 kcal/day, sometimes associated with about 0.5 kg of weight loss per week — but actual results vary and are not guaranteed. This calculator shows this figure as a starting example, not a personalized diet plan.

What formula does this calculator use?

The Mifflin-St Jeor equation (1990), generally recommended over the older Harris-Benedict formula because it is considered more accurate for estimating resting calorie needs in modern populations.

How do I choose the right activity level?

Consider your overall weekly routine, not just intense workout days. Most people with a desk job who exercise 1-3 times a week fall into the "lightly active" category.

Is this calculator accurate for everyone?

It is a population-formula estimate, not a direct measurement. Individual metabolism varies with genetics, health conditions, and body composition. For precise needs, consult a registered dietitian.

Is my data saved?

No. Everything is calculated in your browser; nothing is sent to a server.