Calorie Calculator (TDEE/BMR) Guide
What is the Calorie Calculator (TDEE/BMR)?
This calculator estimates the number of calories your body needs each day. Your BMR is the minimum energy required to keep you alive at rest. TDEE multiplies BMR by an activity factor to account for how much you move throughout the day.
How to calculate it manually
Mifflin-St Jeor equation: Men = 10w + 6.25h − 5a + 5. Women = 10w + 6.25h − 5a − 161 (w = kg, h = cm, a = age in years). Multiply the result by your activity factor (1.2 – 1.9) to get your TDEE.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) adds all activity throughout the day on top of your BMR.
A deficit of 500 calories per day below your TDEE typically results in approximately 0.5 kg of fat loss per week, which is considered a safe and sustainable rate.
The Mifflin-St Jeor equation (used here) is widely considered the most accurate formula for estimating BMR in most people. The Harris-Benedict equation is an older alternative.
Eating below your BMR is generally not recommended as it can slow metabolism, cause nutrient deficiencies, and lead to muscle loss. Aim to be above BMR and create a moderate deficit from TDEE instead.