Calorie / TDEE Calculator
Calculate your BMR and daily calorie needs (TDEE).
Assumptions used in this calculation
- Formula: Uses the Mifflin-St Jeor equation, generally considered more accurate than the older Harris-Benedict formula for most adults.
About this calculator
Figuring out how many calories you actually burn in a day isn't something you can estimate by feel, resting metabolism alone accounts for the majority of it, and it varies with age, sex, height and weight in ways that aren't intuitive. This calculator first computes your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, from your age, height and weight, then multiplies that number by an activity-level factor (sedentary through very active) to estimate Total Daily Energy Expenditure (TDEE), the total calories you burn including movement and exercise. From TDEE it also suggests calorie targets for weight loss or gain at common deficit and surplus levels. Manually running the Mifflin-St Jeor formula and matching it to an activity multiplier is easy to get wrong, and small errors compound into calorie targets that are off by hundreds of kcal per day. Getting a single, consistent number removes that guesswork and gives you a starting point to adjust from based on real-world results.
Worked example
70 kg male, 175 cm, 30 years old, moderately active
Result: BMR ≈ 1,649 kcal/day; TDEE ≈ 2,556 kcal/day
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