Calorie & TDEE Calculator

BMR Formula	BMR (cal/day)	TDEE
Mifflin-St Jeor (recommended)	1783	2763
Revised Harris-Benedict	1865	2891
Katch-McArdle (est. body fat)	1781	2760

BMR Formula

BMR (cal/day)

TDEE

Mifflin-St Jeor (recommended)

1783

2763

Revised Harris-Benedict

1865

2891

Katch-McArdle (est. body fat)

1781

2760

Goal	Cal/day	Cal/week
Lose 2 lb/wk	1763	12,342
Lose 1 lb/wk	2263	15,842
Lose 0.5 lb/wk	2513	17,592
Maintain weight	2763	19,342
Gain 0.5 lb/wk	3013	21,092
Gain 1 lb/wk	3263	22,842

Goal

Cal/day

Cal/week

Lose 2 lb/wk

1763

12,342

Lose 1 lb/wk

2263

15,842

Lose 0.5 lb/wk

2513

17,592

Maintain weight

2763

19,342

Gain 0.5 lb/wk

3013

21,092

Gain 1 lb/wk

3263

22,842

What is Calorie & TDEE Calculator?

A calorie and TDEE calculator determines how many calories your body needs daily based on your physical characteristics and activity level. It computes your BMR (Basal Metabolic Rate) — the calories burned at rest — and multiplies it by an activity factor to get your TDEE (Total Daily Energy Expenditure). Our calculator uses three validated formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle), supports both imperial and metric units, provides calorie targets for 6 different goals (lose 2 lb/wk to gain 1 lb/wk), and breaks down macronutrients across 4 popular diet templates (Balanced, Low Carb, High Protein, Keto).

How It Works

Enter your sex, age, height, weight, and activity level. The calculator computes your BMR using three formulas and applies your activity multiplier to get TDEE. Select a goal to see your daily calorie target with a calorie adjustment. Choose a macronutrient template to see protein, carb, and fat grams. Results include a BMI check and a comparison table across all goals.

Formula

Mifflin-St Jeor:
  Male BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
  Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
Calorie Target = TDEE + Goal Adjustment

Formula Explained

The Mifflin-St Jeor equation estimates resting metabolic rate from body measurements. The activity factor ranges from 1.2 (sedentary) to 1.9 (extra active). Weight loss requires a calorie deficit: 250 cal/day = 0.5 lb/week loss, 500 = 1 lb/week, 1000 = 2 lb/week. These are approximate — individual metabolism, NEAT (non-exercise activity), and the thermic effect of food cause real-world variation.

Example

Male, 30 years old, 5'10" (178 cm), 180 lbs (82 kg), Moderately Active BMR (Mifflin-St Jeor): 1,798 cal/day TDEE (× 1.55): 2,787 cal/day Goal: Lose 1 lb/week → 2,287 cal/day Balanced macros (30/40/30): Protein: 171g (686 cal) Carbs: 229g (914 cal) Fat: 76g (686 cal) BMI: 25.8 (Overweight)

Tips & Best Practices

✓Track calories for at least 2 weeks to calibrate these estimates to your body.
✓Protein should be 0.7-1g per pound of body weight for muscle preservation during weight loss.
✓Never eat below 1,200 calories (women) or 1,500 (men) without medical guidance.
✓NEAT (walking, fidgeting, standing) can vary by 200-900 cal/day between individuals.
✓Weigh yourself at the same time daily and use weekly averages for accurate tracking.

Common Use Cases

•Determining daily calorie needs for weight loss
•Calculating macronutrient targets for fitness goals
•Comparing BMR across different validated formulas
•Setting calorie targets for muscle building or cutting
•Understanding the calorie deficit needed for a target weight loss rate

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest — just to keep your organs functioning, blood circulating, and cells alive. BMR typically accounts for 60-70% of total daily energy expenditure. It is influenced by age, sex, height, weight, and body composition.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn per day including exercise, walking, and daily activities. To maintain your weight, eat your TDEE. To lose weight, eat below it. To gain weight, eat above it.

The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people, within ±10% of measured values according to the Academy of Nutrition and Dietetics. It is more accurate than the older Harris-Benedict equation. For very muscular individuals, the Katch-McArdle formula (which uses lean body mass) may be more accurate.

A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week (3,500 cal = 1 lb). A deficit of 1,000 cal/day = 2 lbs/week, which is the maximum recommended rate. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.

A balanced split is 30% protein, 40% carbs, 30% fat. For muscle building, increase protein to 40%. For keto, use 5% carbs, 25% protein, 70% fat. Protein is 4 cal/g, carbs 4 cal/g, fat 9 cal/g. Protein intake of 0.7-1g per pound of body weight is recommended for active individuals.