Calorie Calculator (TDEE)
This calculator estimates your total daily energy expenditure (TDEE) — the calories your body burns in a typical day. It first computes your basal metabolic rate with the Mifflin-St Jeor equation, the method preferred in modern clinical practice, then multiplies it by an activity factor between 1.2 and 1.9. You also get practical targets for losing or gaining weight (about ±500 kcal per day, roughly 0.5 kg per week). Results are estimates for healthy adults; this tool is for information only and is not medical advice.
Frequently asked questions
How are daily calorie needs calculated?
Basal metabolic rate (BMR) is computed with the Mifflin-St Jeor equation — 10×weight(kg) + 6.25×height(cm) − 5×age, plus 5 for men or minus 161 for women — and multiplied by an activity factor between 1.2 (sedentary) and 1.9 (very active).
How many calories should I cut to lose weight?
A common guideline is a deficit of about 500 kcal per day, which corresponds to roughly 0.5 kg of body weight per week. Larger deficits are harder to sustain and are best discussed with a dietitian or doctor.
Why might my real needs differ from the estimate?
Equations estimate population averages. Muscle mass, genetics, hormones and everyday non-exercise movement all shift the true value. Track your weight for two to three weeks and adjust your intake based on the trend.