What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through activity. TDEE represents your total daily calorie needs to maintain your current weight.

What formula does this calculator use?

The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for modern populations. For men: BMR = 10×weight + 6.25×height - 5×age + 5. For women: BMR = 10×weight + 6.25×height - 5×age - 161.

How are weight loss/gain calories calculated?

For weight loss: TDEE - 500 calories (creates a deficit for ~0.5 kg/week loss). For weight gain: TDEE + 500 calories (creates a surplus for ~0.5 kg/week gain). These are moderate, sustainable rates. For faster results, adjust the deficit/surplus, but consult a healthcare provider.

What activity level should I choose?

Sedentary: Desk job, little exercise. Light: Exercise 1-3 days/week. Moderate: Exercise 3-5 days/week. Active: Exercise 6-7 days/week. Very Active: Hard exercise daily or physical job. When in doubt, choose the lower level for a conservative estimate.

Why might my actual needs differ from the calculation?

The formula provides estimates based on averages. Individual metabolism varies due to genetics, muscle mass, health conditions, and other factors. Use this as a starting point and adjust based on your results over 2-3 weeks. Track your weight and adjust calories as needed.

Is my health data sent to a server?

No. All calculations happen entirely in your browser using JavaScript. Your weight, height, age, and calorie results are never transmitted over the network. The tool works offline after the page loads.

Tools

Weight (kg)

Height (cm)

Age

Gender

Activity Level

Goal

BMR (Basal Metabolic Rate)

1649 kcal

TDEE (Total Daily Energy Expenditure)

2556 kcal

Target Daily Calories

2556 kcal

Calorie Calculator — Calculate Daily Intake & TDEE

Free calorie calculator to calculate your daily calorie needs and TDEE (Total Daily Energy Expenditure). Based on Mifflin-St Jeor equation. Supports weight loss, gain, and maintenance goals. All calculations run locally in your browser.

Features

✓Calculate BMR (Basal Metabolic Rate) using Mifflin-St Jeor equation
✓Calculate TDEE (Total Daily Energy Expenditure)
✓Support 5 activity levels from sedentary to very active
✓Calculate calories for weight loss, maintenance, or gain
✓Based on scientifically validated formulas
✓Instant calculation as you type
✓Shows breakdown of BMR and TDEE
✓Adjusts calories based on your fitness goal
✓Works for both men and women
✓All calculations run locally in your browser

How to Use

1Enter your weight in kilograms.
2Enter your height in centimeters.
3Enter your age in years.
4Select your gender (male or female).
5Choose your activity level.
6Select your goal (lose weight, maintain, or gain weight).
7View your BMR, TDEE, and target daily calories.

Frequently Asked Questions

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