Calorie Calculator
Enter your age, sex, height, weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — along with calorie targets for losing or gaining weight at a moderate pace.
How the Calorie (TDEE) formula works
Basal Metabolic Rate (Mifflin-St Jeor equation):
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161 TDEE = BMR × activity multiplier
Step-by-step calculation
- Calculate BMR — the calories your body burns at complete rest — using the Mifflin-St Jeor formula for your sex.
- Multiply BMR by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (very active) to get TDEE.
- Subtract roughly 500 calories/day from TDEE for a moderate weight-loss target, or add 500 for a weight-gain target.
Worked example
A 30-year-old man, 180 cm tall, weighing 80 kg, moderately active: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 800 + 1,125 − 150 + 5 = 1,780. TDEE = 1,780 × 1.55 ≈ 2,759 calories/day to maintain weight.
Frequently asked questions
How accurate is the Mifflin-St Jeor equation?
It's widely regarded as one of the more accurate BMR formulas for the general population, though individual metabolism varies — treat the result as a solid starting point to adjust based on real-world results over a few weeks.
How much of a calorie deficit should I aim for to lose weight?
A deficit of about 500 calories/day is a commonly used moderate target, roughly corresponding to about 1 pound (0.45 kg) of weight loss per week, though sustainable rates vary by individual.
What activity level should I select?
Sedentary means little to no exercise; light is 1–3 days/week of light exercise; moderate is 3–5 days/week; active is 6–7 days/week; very active includes intense daily exercise or a physically demanding job.