Calorie & TDEE Calculator
Calculate the calories your body burns each day — at rest and with activity — using the widely-used Mifflin-St Jeor equation.
Calorie targets by goal
Rough macronutrient targets (maintenance)
How this calculator works
This tool uses the Mifflin-St Jeor equation, which is more accurate than the older Harris-Benedict formula and is the standard used by dietitians and nutritionists.
The BMR formula
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Activity multipliers (TDEE)
| Level | Multiplier |
|---|---|
| Sedentary (desk job, no exercise) | ×1.2 |
| Light (1-3 workouts/week) | ×1.375 |
| Moderate (3-5 workouts/week) | ×1.55 |
| Active (6-7 workouts/week) | ×1.725 |
| Very active (physical job + training) | ×1.9 |
The 3,500-calorie rule
A pound of fat is roughly 3,500 calories. Eating 500 fewer calories a day produces roughly 1 pound of weight loss per week. This is the origin of the classic "500-a-day deficit" guidance — it's a rough approximation, but it works well as a starting point.
Frequently asked questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep essential functions running — breathing, circulation, cell production, brain activity, and organ function. It typically accounts for 60-70% of your total daily energy needs.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you burn through movement, exercise, and digesting food. This is the total number of calories you need per day to maintain your current weight.
What formula does this calculator use?
The Mifflin-St Jeor equation, considered the most accurate for the general population by the American Dietetic Association. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
How accurate is TDEE for weight loss?
TDEE from any formula is a reasonable starting estimate — typically within 10-15% of your actual needs. The best way to fine-tune is to track your calories and weight for 2-3 weeks and adjust: if weight is stable, your TDEE estimate is accurate. Faster or slower changes than expected mean adjust up or down.
Is a 500-calorie deficit safe?
A 500 calorie/day deficit produces roughly 1 pound of weight loss per week, which is considered a safe and sustainable rate for most people. Aggressive deficits (1,000+/day) can preserve muscle poorly, slow metabolism, and are difficult to sustain long-term. Never eat below your BMR without medical supervision.
This calculator provides estimates only. Individual metabolism varies, and factors like muscle mass, medical conditions, and medications affect calorie needs. Consult a registered dietitian or healthcare provider for personalised nutrition advice, especially before significant weight-loss efforts.