Calorie Calculator

Understanding Calories, BMR, and TDEE

To effectively manage your weight—whether your goal is to lose, gain, or maintain—you must understand the concept of energy balance. Every day, your body burns a specific number of calories to stay alive and fuel your movements. This total is known as your Total Daily Energy Expenditure (TDEE). By comparing your daily calorie intake to your TDEE, you can control your weight in a predictable, scientific way. If you want to create a specific calorie deficit for weight loss, use the Calorie Deficit Calculator to plan your daily targets.

What is the Mifflin-St Jeor Equation?

This calculator uses the Mifflin-St Jeor equation, which is widely considered by dietitians and fitness experts to be the most accurate standard formula for estimating Basal Metabolic Rate (BMR). BMR represents the number of calories your body burns at complete rest just to keep your organs functioning.

The Mifflin-St Jeor formulas are:
For Men: BMR = 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) + 5
For Women: BMR = 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) - 161

Calculating Your TDEE (Total Daily Energy Expenditure)

Your BMR is then multiplied by an Activity Factor to determine your TDEE:

• Sedentary (1.2): Little to no exercise.
• Lightly Active (1.375): Light exercise 1–3 times a week.
• Moderately Active (1.55): Moderate exercise 4–5 times a week.
• Very Active (1.725): Intense exercise 6–7 times a week.
• Extra Active (1.9): Hard physical job or double daily workouts.

The Calories Burned Calculator estimates how much energy you expend during various exercises, helping you fine-tune your activity levels to match your TDEE.

How to Use Calories for Weight Management

Once you know your TDEE, you can adjust your food intake:

• Weight Maintenance: Eat exactly your TDEE calories.
• Weight Loss: Create a caloric deficit. Subtracting 500 calories per day from your TDEE leads to a safe, sustainable weight loss of about 0.5 kg (1 lb) per week.
• Weight Gain: Create a caloric surplus. Adding 250 to 500 calories per day supports lean muscle or healthy weight gain.

For a deeper dive into nutrient balance, the Macro Calculator helps you set daily protein, fat, and carbohydrate goals to complement your calorie targets.