Calorie Calculator (TDEE)
Calculate BMR and TDEE using the Mifflin-St Jeor equation.
Find daily calories to maintain weight, lose fat, or gain muscle for your age, height, and activity.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, combining your resting metabolic rate with all activity. It is the master number from which all calorie-based goals (weight loss, maintenance, muscle building) are derived.
Step 1 — Basal Metabolic Rate (BMR) using Mifflin-St Jeor equation (most validated):
- Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
- Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
Step 2 — Multiply by Activity Factor (TDEE):
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.20 | Desk job, little/no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extra Active | 1.90 | Very hard exercise + physical job |
Step 3 — Adjust for goal:
- Weight loss: TDEE − 300 to 500 kcal/day → ~0.3–0.5 kg loss per week (safe, sustainable)
- Aggressive cut: TDEE − 500 to 750 kcal/day → ~0.5–0.75 kg/week (requires careful monitoring)
- Maintenance: TDEE exactly
- Lean bulk: TDEE + 200 to 300 kcal/day (minimize fat gain)
- Muscle bulk: TDEE + 300 to 500 kcal/day
Caloric values of macronutrients:
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
- Alcohol: 7 kcal per gram (no nutritional value)
One pound of body fat = approximately 3,500 kcal (the classic estimate; real variation: 3,200–3,700 kcal depending on fat tissue composition).
Worked example: Female, 68 kg, 165 cm tall, 32 years old, moderately active (3–5 gym sessions/week). Goal: lose weight.
- BMR = (10 × 68) + (6.25 × 165) − (5 × 32) − 161 = 680 + 1,031.25 − 160 − 161 = 1,390 kcal
- TDEE = 1,390 × 1.55 = 2,155 kcal/day
- Weight loss target (−400 kcal): 1,755 kcal/day
- Expected loss rate: 400 kcal × 7 days = 2,800 kcal/week deficit ÷ 3,500 = ~0.8 lbs (0.36 kg) per week