Calorie Calculator

Total Daily Energy Expenditure (TDEE) represents the total calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with your daily activity level.

This tool uses the Mifflin-St Jeor equation, the industry standard since 1990, to calculate BMR. This formula is approximately 5% more accurate than the Harris-Benedict equation (1919/1984) and achieves ±10% accuracy. By multiplying your BMR by one of five activity levels, you get a precise TDEE tailored to your lifestyle.

To maintain weight, consume calories equal to your TDEE. For weight loss, a deficit of about 500 kcal/day is recommended (roughly 0.45 kg or 1 pound per week). For weight gain, a surplus of 500 kcal/day is typical. To protect health, the weight loss target never drops below 1,200 kcal/day.

Results are estimates — individual metabolism varies based on genetics, muscle mass, and other factors, so use these numbers as a guideline for your nutrition planning.