Calorie Calculator
Our calorie calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) based on age, sex, height, weight, and activity level.
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Formula
TDEE = BMR × Activity Multiplier
First, Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation: (10 × weight) + (6.25 × height) − (5 × age) + 5 for males, −161 for females. TDEE multiplies BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).
How to use the Calorie Calculator
- 1
Enter your weight
Value should be in kg.
- 2
Enter your height
Value should be in cm.
- 3
Enter your age
Value should be in years.
- 4
Enter your sex
- 5
Enter your activity level
- 6
Read your results instantly
Results update in real time as you type.
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Understanding TDEE and why it matters
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day — the number you need to eat at to maintain your current weight. Eat below it and you lose weight; eat above it and you gain.
TDEE has four components: BMR (60–75% of TDEE), the thermic effect of food (~10%), exercise activity (5–30%), and NEAT — non-exercise activity thermogenesis (fidgeting, walking, daily movement) which can vary by up to 2,000 calories between individuals.
How to create a calorie deficit safely
A 500-calorie daily deficit creates roughly a 0.5kg (1 lb) loss per week. A 1,000-calorie deficit produces ~1kg/week. These are guidelines — actual results vary based on metabolic adaptation, water retention, and muscle preservation.
Going too aggressive (below 1,200 cal/day for women, 1,500 for men) risks muscle loss, nutrient deficiencies, and metabolic adaptation that makes further loss harder. Most experts recommend 0.5–1% of body weight per week as a sustainable rate.
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Why calorie estimates aren't exact
The Mifflin-St Jeor equation has a standard error of about ±10%. For a 2,000 calorie TDEE, that's a ±200 calorie margin. The activity multipliers are especially imprecise — most people overestimate their activity level.
Treat the calculator output as a starting point. Track your weight for 2–3 weeks at the calculated TDEE; if you're gaining, reduce by 100–200 calories. If losing without intending to, add calories. Let the scale guide your adjustments.
Calorie quality matters too
A calorie is a unit of energy, but different calorie sources have very different effects on satiety, hormones, and body composition. 2,000 calories of protein and vegetables affects your body very differently than 2,000 calories of refined carbohydrates.
Protein has the highest thermic effect (20–30% of its calories are burned during digestion) and is most satiating. Fiber slows digestion and helps with hunger control. For most people, eating adequate protein (1.6–2.2g/kg body weight) while maintaining a calorie deficit is the most effective strategy for fat loss while preserving muscle.
Tips & Insights
Most people underestimate activity by one level
If you think you're 'moderately active,' try 'lightly active' first. Research consistently shows people overestimate exercise intensity and duration. If the calculator says 2,200 and you're not losing at 1,700, this is likely why.
Protein protects muscle during a deficit
Aim for 1.6–2.2g of protein per kg of body weight while cutting calories. This preserves lean muscle mass, keeps you full longer, and has minimal impact on calorie balance due to the thermic effect.
NEAT is trainable
Simply moving more throughout the day — taking stairs, standing, walking between tasks — can add 200–500 calories to your TDEE without structured exercise. A step count target of 10,000/day is a practical proxy for this.
Worked Examples
Weight loss plan
TDEE: ~2,620 calories/day to maintain. To lose 0.5kg/week: eat ~2,120 calories/day. To lose 1kg/week: eat ~1,620 calories (aggressive — ensure adequate protein).
Muscle building
TDEE: ~2,270 calories/day. To build muscle gradually: eat 2,470–2,570 calories/day (a 200–300 calorie surplus). Combined with resistance training and adequate protein, this supports lean muscle gain.
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Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total calories your body burns each day, including all activity. Eating at TDEE maintains weight; below TDEE causes weight loss.
What is BMR?
Basal Metabolic Rate (BMR) is the calories your body needs at complete rest to maintain basic functions like breathing and circulation. It accounts for roughly 60-75% of TDEE.
How many calories should I eat to lose weight?
A deficit of 500 calories/day below TDEE produces about 0.5kg (1 lb) loss per week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Does metabolism slow on a diet?
Yes — this is called metabolic adaptation. When you eat less, your body reduces TDEE by reducing NEAT, lowering body temperature slightly, and (if severe) reducing muscle. This is why diet breaks and refeeds can help long-term weight loss efforts.
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