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Calorie Calculator

Calorie Calculator

Section titled “Calorie Calculator”

Estimate your daily calorie needs for maintenance (TDEE), weight loss, or weight gain using a simple BMR + activity-level model.

kg
cm

Related tools:

How this calorie calculator works

Section titled “How this calorie calculator works”

This calculator estimates:

  • BMR (Basal Metabolic Rate): calories/day at rest
  • TDEE (maintenance calories): BMR × activity factor

Then it suggests common starting targets for cutting or bulking (±250/±500 calories).

BMR and TDEE formulas

Section titled “BMR and TDEE formulas”

A common BMR equation is the Mifflin–St Jeor model:

BMR=10w+6.25h−5a+s\text{BMR} = 10w + 6.25h - 5a + s

Where:

  • ww = weight in kg
  • hh = height in cm
  • aa = age in years
  • ss = +5 for males, −161 for females

Then:

TDEE=BMR×Activity Factor\text{TDEE} = \text{BMR} \times \text{Activity Factor}

Tips for using your result

Section titled “Tips for using your result”
  • Use the output as a starting point, then adjust based on your 2–4 week trend.
  • Consider tracking weekly averages rather than day-to-day fluctuations.

Frequently Asked Questions

Section titled “Frequently Asked Questions”

What is TDEE?

Section titled “What is TDEE?”

TDEE is your estimated daily calorie burn including activity. Many people use it as a maintenance calorie target.

What’s the difference between BMR and TDEE?

Section titled “What’s the difference between BMR and TDEE?”

BMR is calories burned at rest; TDEE includes movement and exercise via an activity multiplier.

How many calories should I eat to lose weight?

Section titled “How many calories should I eat to lose weight?”

A common starting deficit is 250–500 calories below maintenance. If weight loss stalls for weeks, adjust intake or activity.

Section titled “Related calculators”