Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Get calorie targets for weight loss, maintenance, and muscle gain.
Your daily calorie needs depend on age, sex, weight, height, and activity level. This calculator uses the Mifflin-St Jeor equation to calculate your TDEE (Total Daily Energy Expenditure). The average adult needs 1,600-3,000 calories per day.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning. It accounts for 60-75% of total daily calorie burn.
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including exercise and daily activity. It is calculated by multiplying BMR by an activity factor.
To lose approximately 0.5 kg (1 lb) per week, eat 500 calories fewer than your TDEE. To lose 1 kg per week, eat 1,000 calories fewer. Never eat fewer than 1,200 calories per day (women) or 1,500 (men) without medical supervision.
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
Enter your details and this calculator shows your TDEE — the exact number of calories to eat to maintain your current weight.
Your BMR is the calories burned doing nothing. For an average 30-year-old man at 70 kg and 170 cm, BMR is approximately 1,695 calories per day.
To gain muscle, eat approximately 200-300 calories above your TDEE. This calculator shows the +275 calorie surplus target for lean muscle gain.