Calorie Calculator (TDEE)
Enter your sex, age, height, weight and activity level to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula, along with suggested calorie targets for weight loss or gain.
How it works
Your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — is estimated with the Mifflin-St Jeor formula from your sex, age, height and weight. Multiplying it by an activity multiplier gives your Total Daily Energy Expenditure (TDEE), the estimated calories you burn in a typical day including movement and exercise.
Tip
A commonly used rule of thumb is that a daily deficit or surplus of around 500 calories corresponds to roughly 0.5 kg (about 1 lb) of weight change per week — a moderate, sustainable pace for most people.
How accurate are these numbers?
BMR and TDEE here are estimates from a standard formula, not a measurement of your actual metabolism — individual results vary with genetics, muscle mass, hormones and other factors, and activity levels are rough categories at best. This is not medical or nutritional advice; for personalized guidance, especially around significant weight change, consult a doctor or registered dietitian.
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