Calorie Calculator
Daily Calorie Needs (TDEE)
1649
BMR
2556
Maintenance
2056
Weight Loss
3056
Weight Gain
All values in kcal/day. Weight loss = −500 kcal. Weight gain = +500 kcal.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your activity level. It combines your Basal Metabolic Rate (BMR) — the calories needed to maintain basic body functions at rest — with the calories burned through activity.
Eating at your TDEE maintains your weight. Eating below it causes weight loss; eating above it causes weight gain.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at complete rest. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for most people.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of 500 calories per day generally leads to about 0.5 kg (1 lb) of weight loss per week. This calculator shows you the maintenance calories (TDEE) and the weight loss target (TDEE − 500). Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
Why does gender affect calorie needs?
On average, men have higher muscle mass and less body fat than women of the same weight and height, which increases their BMR. The Mifflin-St Jeor formula accounts for this with different constants for male and female.
How accurate is this calculator?
The Mifflin-St Jeor equation is the most accurate validated formula for most people, with an error margin of about ±10%. However, individual metabolism varies due to genetics, medical conditions, hormones, and other factors. Treat results as a starting estimate and adjust based on real-world results.
What happens if I eat below my BMR?
Consistently eating below your BMR can cause muscle loss, metabolic adaptation (your body burns fewer calories), fatigue, and nutritional deficiencies. A deficit from TDEE (not BMR) is the healthier approach to weight loss.
BMR Formula (Mifflin-St Jeor)
Female: 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Factor