Calorie Calculator (TDEE & BMR)
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the gold standard formula.
🔥 Calorie Calculator (TDEE & BMR)
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How Daily Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor equation (1990), considered the most accurate BMR formula for most adults. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor.
📐 Mifflin-St Jeor Formula
BMR = 10(75) + 6.25(175) − 5(30) + 5 = 1,755 cal
TDEE = 1,755 × 1.55 = 2,720 cal/day
Frequently Asked Questions
How Are Daily Calorie Needs Calculated?
Daily calorie needs are calculated in two steps: first your Basal Metabolic Rate (BMR) — the calories needed at complete rest — then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for most adults by the Academy of Nutrition and Dietetics.
Male BMR: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female BMR: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Activity Multipliers Explained
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or 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 |
| Extremely active | ×1.9 | Physical job + hard training daily |
How Many Calories to Lose Weight?
One pound of fat contains approximately 3,500 calories. To lose 1 lb per week, create a daily deficit of 500 calories (500 × 7 = 3,500). For 2 lbs/week, a 1,000 calorie/day deficit. However, never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision — this risks nutritional deficiencies and muscle loss.
Calories to Gain Muscle
Building muscle requires a calorie surplus — typically 200–500 calories above TDEE. Combined with adequate protein (0.7–1g per pound of bodyweight) and progressive resistance training, a moderate surplus supports muscle growth while minimising fat gain. A "dirty bulk" with large surpluses adds mostly fat; a "lean bulk" with 200–300 calories above TDEE is more efficient.
What is the Best Diet for Weight Loss?
Research consistently shows that total calorie deficit matters more than macronutrient composition for weight loss. Whether low-carb, low-fat, Mediterranean, or intermittent fasting — adherence to a sustainable calorie deficit is the determining factor. Protein intake (at least 0.7g/lb bodyweight) is important for preserving muscle during weight loss. Use our Macro Calculator to set protein, carb, and fat targets.