๐ Calorie Calculator
Enter your sex, age, height, weight, and activity level to calculate your BMR (basal metabolic rate) and estimated daily calorie needs (TDEE). Useful as a starting point for diet planning, nutrition tracking, or a bulking/cutting plan.
How to use
- Enter your sex, age, height, and weight.
- Choose your usual activity level.
- Your BMR and daily calorie needs (TDEE) are calculated automatically.
How the calculation works
This tool estimates basal metabolic rate (BMR) with the Mifflin-St Jeor equation, published in 1990 and one of the most widely used estimates today. Men: 10 ร weight (kg) + 6.25 ร height (cm) โ 5 ร age + 5 Women: 10 ร weight (kg) + 6.25 ร height (cm) โ 5 ร age โ 161 Total daily energy expenditure (TDEE) multiplies BMR by an activity factor: 1.2 for little or no exercise, 1.375 for light exercise (1โ3 days a week), 1.55 for moderate exercise (3โ5 days), 1.725 for hard exercise (6โ7 days) and 1.9 for very hard exercise or physical work. The basic idea of weight management is that eating less than your TDEE tends to lower weight, and eating more tends to raise it.
Worked example
A 30-year-old man, 170 cm, 65 kg, moderately active 1. BMR: 10 ร 65 + 6.25 ร 170 โ 5 ร 30 + 5 = 1,567.5 kcal 2. TDEE: 1,567.5 ร 1.55 โ 2,430 kcal For a 30-year-old woman, 160 cm, 55 kg, BMR is 10 ร 55 + 6.25 ร 160 โ 5 ร 30 โ 161 = 1,239 kcal.
Things to be aware of
- These are estimates. Actual energy use varies with muscle mass and individual physiology.
- The activity level you choose changes the result a lot. If unsure, pick the lower factor and adjust based on how your weight changes.
- Extreme calorie restriction can harm your health. If you have a medical condition or are pregnant, consult a doctor or dietitian.
- This equation does not apply as-is to growing children.
FAQ
What is TDEE?
Total Daily Energy Expenditure โ an estimate of the calories you burn per day, based on your basal metabolism plus your activity level.
Will I definitely lose weight if I eat exactly this many calories?
No, it's only an estimate. Individual results vary, so it's best used as a starting point and adjusted based on your actual results.
How do I use this for weight loss?
Eating below your TDEE is generally associated with weight loss. A common approach is a 300-500 kcal deficit, but adjust to a level that's sustainable for you.
What about bulking to build muscle?
You'd want to eat above your TDEE. A large surplus tends to add more body fat, so use this as a reference point for a moderate, gradual bulk.
How do I choose my activity level?
Pick whichever matches your typical routine โ "Sedentary" if you rarely exercise, "Light exercise" for a few light sessions a week, and so on.