Calorie Calculator
Calculate your daily calorie needs (TDEE) and set targets for weight loss, maintenance, or gain.
Our free calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula recommended by nutrition professionals — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Enter your details to see how many calories you need to maintain, lose, or gain weight.
Calorie needs change over time as your weight, age, and activity level shift. Recalculate every 4–8 weeks or after a significant change in body weight. For best results, combine calorie tracking with adequate protein intake (1.6–2.2 g per kg of body weight) to preserve muscle during a deficit.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate and physical activity. It represents the number of calories you need to maintain your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production. It is the minimum calorie intake required to stay alive.
Which formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation (1990), which is considered the most accurate for estimating BMR in most adults. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
How many calories should I cut to lose weight?
A deficit of 500 kcal per day leads to approximately 0.5 kg (1 lb) of weight loss per week. This calculator shows you the "Lose weight" figure based on this principle. It is not recommended to go below 1,200 kcal/day without medical supervision.
Are these numbers exact?
These are estimates. Individual metabolism varies based on genetics, hormones, sleep, and other factors. Use these numbers as a starting point and adjust based on your real results over 2–4 weeks.
How many extra calories do I need to gain muscle?
A surplus of 300–500 kcal per day above your TDEE supports lean muscle gain while minimising fat accumulation. Going beyond this range leads to more fat gain without proportionally more muscle. Combining a slight calorie surplus with resistance training and adequate protein (1.6–2.2 g/kg) produces the best results.
What is the difference between TDEE and BMR?
BMR is your calorie burn at complete rest — the baseline your body needs just to survive. TDEE is BMR multiplied by your activity factor (ranging from 1.2 for sedentary to 1.9 for very active). TDEE is the number you actually eat to: it accounts for all movement throughout the day.
How much does activity level affect daily calorie needs?
Activity level has a major impact. A sedentary person burns roughly 1.2× their BMR, while someone with a very active job or who trains twice a day may burn 1.7–1.9× their BMR. For a person with a BMR of 1,600 kcal, this is the difference between ~1,920 kcal and ~3,040 kcal per day.
Should I also count macronutrients?
For general health and weight management, tracking total calories is the most important step. However, macronutrients matter too: adequate protein (1.6–2.2 g/kg) preserves muscle during a deficit, and carbohydrate and fat ratios affect energy levels and hormonal balance. Many nutrition apps help you track both calories and macros simultaneously.
How often should I recalculate my TDEE?
Recalculate every 4–8 weeks or whenever you lose or gain 5+ kg of body weight, significantly change your activity level, or notice your weight stalling despite following your targets. As you lose weight, your TDEE decreases — this is normal and means adjusting your calorie intake accordingly.