Calorie Calculator — TDEE & BMR
Calculate daily calories for weight loss, maintenance, or muscle gain.
2240
Weight Loss
-500 cal/day
2740
Maintenance
TDEE
3040
Muscle Gain
+300 cal/day
Basal Metabolic Rate (BMR)
1768 cal/day
Calories burned at complete rest
How Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation (most accurate for modern populations) to estimate your Basal Metabolic Rate, then multiplies by your activity level to get your Total Daily Energy Expenditure (TDEE). For weight loss, eat 500 calories below TDEE. For muscle gain, eat 300 above.
About Calorie Calculator
Understanding your daily calorie needs is the foundation of any weight management strategy. Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) — the energy needed just to keep you alive — with the calories burned through physical activity, digestion, and non-exercise movement.
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating BMR in healthy adults. It factors in your age, sex, height, and weight, then multiplies by an activity factor to estimate your TDEE. From there, you can determine how many calories to eat based on your goal: maintain weight, lose fat, or build muscle.
A deficit of roughly 500 calories per day typically results in about 0.5kg (1lb) of weight loss per week, which most nutritionists consider a sustainable rate. Going much below your BMR is not recommended as it can trigger metabolic adaptation, muscle loss, nutrient deficiencies, and disordered eating patterns.
Remember that calorie calculators provide estimates, not exact figures. Individual metabolism varies based on genetics, gut microbiome, sleep quality, stress levels, and hormonal status. Use your calculated number as a starting point, then adjust based on real-world results over 2-4 weeks.
How to Use
- Enter your age, sex, height, and current weight
- Select your activity level honestly — most people overestimate this
- Choose your goal: maintain, lose, or gain weight
- Review your estimated TDEE and the recommended daily calorie target
Why This Matters
Calorie awareness is the single most impactful factor in weight management. Research consistently shows that people who track their intake — even loosely — are significantly more likely to reach and maintain their weight goals. Having a personalised calorie target removes the guesswork and gives you a concrete number to build your nutrition plan around, whether you are cutting for summer or bulking for strength.