Calorie Calculator
| BMR (at rest) | – |
| Mild weight loss (0.25 kg/week) | – |
| Weight loss (0.5 kg/week) | – |
| Weight gain (0.5 kg/week) | – |
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What is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a full day — keeping you alive, digesting food, and fuelling everything you do. Eat roughly your TDEE and your weight stays stable; eat less and you lose weight; eat more and you gain. This calculator first estimates your BMR (the at-rest burn) with the Mifflin-St Jeor equation, then multiplies it by your activity level.
How daily calories are calculated
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 (1.2 sedentary → 1.9 extra active)
For weight change, a daily deficit or surplus of about 500 calories shifts weight by roughly 0.5 kg per week — the sustainable pace most dietitians recommend.
Worked example
A 30-year-old man, 180 cm, 80 kg, moderately active: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1,780. TDEE = 1,780 × 1.55 = 2,759 calories/day to maintain weight. For steady fat loss: about 2,259/day. Try it above.
Frequently asked questions
How accurate is this calorie estimate?
It's a solid starting point — usually within 10–15% for most people. Real burn varies with muscle mass, genetics, and how active you truly are (most people overestimate). Track your weight for 2–3 weeks at the suggested intake and adjust up or down.
How fast should I lose weight?
About 0.5 kg (1 lb) per week — a 500-calorie daily deficit. Faster loss often costs muscle and rebounds. The calculator shows both a mild (0.25 kg/week) and standard (0.5 kg/week) target.
Do I need to count macros too?
Calories decide weight change; macros decide what kind of weight. Aim for roughly 1.6–2.2 g of protein per kg of body weight daily to protect muscle while losing fat, and fill the rest with foods you enjoy — adherence beats perfection.
Why am I not losing weight at my target calories?
Usually one of three things: the activity level was set too high, intake is under-counted (oils, drinks, snacks add up fast), or water retention is masking fat loss. Give it 3 weeks of honest tracking before changing the target.