Calorie Calculator – TDEE & BMR
Calculate your daily calorie needs based on the Mifflin-St Jeor equation – the most current scientific standard.
How does the calorie calculator work?
The calculator uses the Mifflin-St Jeor equation, developed in 1990 and confirmed in numerous studies as the most accurate method for estimating Basal Metabolic Rate (BMR). The BMR is multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
The Formula
Men: BMR = 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age + 5
Women: BMR = 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age − 161
TDEE = BMR × Activity Factor
TDEE vs. BMR: The Difference
Your BMR is the energy your body burns at complete rest – only for vital functions like breathing and heartbeat. TDEE adds your daily movement, exercise, and digestion energy (thermic effect) on top of that.
- Lose weight: TDEE minus 300–500 kcal
- Maintain weight: Eat exactly your TDEE
- Build muscle: TDEE plus 200–400 kcal
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR describes the energy your body burns at complete rest – for breathing, heartbeat, and brain function. It accounts for about 60–75% of your total daily calorie expenditure.
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure – your total daily calorie burn. It includes your BMR + daily activity + exercise + the thermic effect of food (digestion).
Which formula is used?
We use the Mifflin-St Jeor equation, considered the most accurate standard formula. It factors in gender, age, weight, and height to calculate your BMR.
How accurate is the calorie calculator?
The calculator provides a scientifically-based estimate. Individual variation can be ±200 kcal due to genetics and metabolism. Use the result as a starting point and adjust based on your actual progress.
How much deficit to lose weight?
A calorie deficit of 300–500 kcal per day is healthy and sustainable. This equals approximately 0.3–0.5 kg of fat loss per week. A larger deficit may cost muscle mass and is difficult to maintain long-term.