Calorie Calculator
TDEE, BMR & daily calorie targets for weight loss, maintenance, or muscle gain
A calorie calculator uses your age, height, weight, and activity level to compute your Total Daily Energy Expenditure (TDEE) — the exact number of calories your body burns each day. This calculator uses the Mifflin-St Jeor equation, the gold standard validated by nutritional science, to calculate your BMR and apply the right activity multiplier. Set your goal and get a precise calorie target for weight loss, maintenance, or muscle gain.
How Your Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor equation (1990), which is more accurate than the older Harris-Benedict formula. Your BMR is then multiplied by an activity factor to get TDEE — your real daily calorie burn including all movement.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, minimal exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extremely Active | 1.9 | Physical job + daily training |
Example: A 30-year-old male, 5'10" (178cm), 175 lbs (79kg), lightly active: BMR = 10(79) + 6.25(178) − 5(30) + 5 = 1,822 calories. TDEE = 1,822 × 1.375 = 2,505 calories/day. To lose 1 lb/week: eat 2,005 calories/day. To gain 1 lb/week of muscle: eat 3,005 calories/day.
🔥 Expert Pro-Tip
The Activity Multiplier Is Where Most People Go Wrong: Most people are "Sedentary" to "Lightly Active" even if they work out regularly — because the calculation includes all 24 hours, not just gym time. A 1-hour workout in an otherwise sedentary day barely moves the needle. Start with "Lightly Active," track your food and weight for 2 weeks, then adjust. If you're not losing weight at a 500-calorie deficit, you're likely overestimating your activity level or underlogging food. The real multiplier for most office workers who exercise 3–4x/week is closer to 1.4 than 1.55.
Frequently Asked Questions: Calorie Needs & TDEE
How many calories should I eat per day to lose weight?
Eat below your TDEE. One pound of fat = ~3,500 calories, so a 500-calorie/day deficit creates ~1 lb/week of loss. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) — extreme restriction causes muscle loss and metabolic adaptation. A 0.5–1% of bodyweight loss per week is optimal for preserving muscle.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest (just to keep organs working). TDEE multiplies your BMR by an activity factor to include movement. BMR is the floor — eat below it and your body will burn muscle and reduce metabolic rate. TDEE is your maintenance — eat at TDEE to maintain weight, below to lose, above to gain.
Which calorie formula is most accurate?
Mifflin-St Jeor (used here) is the most validated for the general population. It predicts resting metabolic rate within 10% for most people. The Katch-McArdle formula is more accurate if you know your lean body mass (body fat %). Harris-Benedict (1919) tends to overestimate by 5–8% and is considered outdated for clinical use.
How do I count macros for weight loss?
Set protein first: 0.7–1g per pound of bodyweight (or 1.6–2.2g per kg) to preserve muscle during a cut. Then set fat at minimum 0.3g per pound (hormonal health). Fill remaining calories with carbohydrates. This approach preserves muscle while losing fat — the key is eating enough protein, not just slashing calories. Our IIFYM calculator provides a more detailed macro split.
Calorie & TDEE Calculator
Your Stats
Your Goal
Your Results
Based on your results — what to do next:
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Get a precise macro split for your goal
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Set a financial goal alongside your health goal
Reaching health goals requires planning — so does financial freedom. Set a savings target while you're in goal-setting mode.