Calorie Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and macronutrient breakdown for your fitness goals.

Metric (kg, cm) Imperial (lbs, ft)

Gender

Male

Female

Age

Weight (kg)

Height (cm)

Activity Level

Your Goal

Recommended Daily Calories

2,500

calories / day

BMR (Resting)

1,600 kcal

TDEE (Maintenance)

2,500 kcal

Estimated Macros (Balanced)

Protein (30%)

188g

Carbs (40%)

250g

Fat (30%)

83g

Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, considered the most accurate standard formula for estimating BMR:

Male: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

TDEE is then calculated by multiplying BMR by your activity multiplier (1.2 to 1.9).

Worked Examples

Example 1: Maintenance for Active Male

25yo Male, 75kg, 180cm, Moderately Active.

BMR = 1,755 kcal. TDEE = 1,755 × 1.55 = 2,720 kcal/day

Example 2: Weight Loss for Sedentary Female

30yo Female, 65kg, 160cm, Sedentary, Goal: Mild Weight Loss.

TDEE = 1,600 kcal. Deficit = -500 kcal. Goal = 1,100 kcal/day

Example 3: Muscle Gain

22yo Male, 70kg, 175cm, Very Active, Goal: Gain Weight.

TDEE = 2,900 kcal. Surplus = +500 kcal. Goal = 3,400 kcal/day

Frequently Asked Questions

What is BMR vs TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at rest just keeping your body alive. TDEE (Total Daily Energy Expenditure) includes BMR plus the calories you burn through physical activity.

Is 1200 calories enough?

For most adults, 1200 calories is very low and may not provide adequate nutrition. It's generally advised not to drop below your BMR without medical supervision.

How accurate is this calculator?

It provides a scientifically-backed estimate. However, individual metabolism varies. Use this as a starting point, track your weight for 2 weeks, and adjust calories accordingly.

Can I eat whatever I want if I hit my calories?

For pure weight changes, calories dictate the result. However, for body composition (muscle vs fat) and general health, macros (protein, carbs, fat) and micronutrients (vitamins) matter significantly.