Calorie & TDEE Calculator
Estimate your daily calorie needs from height, weight, age and activity.
About this calorie & tdee calculator
Two numbers matter here. Your BMR — basal metabolic rate — is roughly what your body burns doing nothing at all. Your TDEE — total daily energy expenditure — is BMR multiplied by how active you are, and it is the number that actually corresponds to what you eat.
This uses the Mifflin-St Jeor equation, which has been the standard since 1990 and is more accurate for most people than the older Harris-Benedict formula. It is still an estimate: real metabolic rates vary by 10 to 15% between people of identical size, so treat the output as a starting point to adjust from, not a fact.
How to use it
- Enter your age, height and weight in metric or imperial units.
- Pick the activity level that honestly matches your week — most people overestimate here.
- Read your BMR and TDEE, then the targets for a slow or faster rate of change.
- Track for two or three weeks and adjust based on what actually happens on the scale.
Calorie & TDEE Calculator — FAQ
What is the difference between BMR and TDEE?
BMR is what you would burn lying in bed all day. TDEE is BMR plus everything else — moving, digesting, exercising. TDEE is the number to eat around.
Which formula does this use?
Mifflin-St Jeor, which the Academy of Nutrition and Dietetics has found more accurate than Harris-Benedict for the general population.
How accurate is it?
For most people, within about 10%. It does not know your body composition, and muscle burns more at rest than fat does, so very lean or very muscular people will see a low estimate.
How fast should I lose weight?
A deficit of around 500 kcal a day is a common target, roughly half a kilo a week. Larger deficits get harder to sustain and cost you more muscle.
Is this medical advice?
No. It is an estimate from a published formula. Speak to a doctor or a registered dietitian before making significant changes, particularly if you have any health condition.