BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned from activity — your actual daily maintenance calories.

Which formula does this use?

The Mifflin-St Jeor equation, which is considered the most accurate for the general population according to the American Dietetic Association.

How accurate are the results?

These are estimates based on population averages. Individual metabolism varies ±10-15%. Adjust based on real-world weight trends over 2-4 weeks.

Is this medical advice?

No. This tool is for informational purposes only and is not a substitute for advice from a registered dietitian or physician.

Calorie Calculator (BMR & TDEE)

Health & Fitness· 18 tools

Free calorie calculator. Enter your age, sex, height, weight, and activity level to get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — plus recommended calorie targets for weight loss, maintenance, and gain.

Sex

Units

Age

Height (cm)

Weight (kg)

Activity Level

BMR

1,649

calories/day at rest

TDEE (Maintenance)

2,556

calories/day with activity

Deficit

Maint.

Surplus

Hi Sur.

Daily targets by goal

Weight loss

2,056

-500 kcal

Mild loss

2,306

-250 kcal

Weight gain

2,856

+300 kcal

Informational estimate only. Not medical advice. Consult a registered dietitian or physician before starting any diet or training program.

Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.

Frequently Asked Questions

References

Dietary Guidelines for Americans — calorie needs — U.S. Department of Agriculture & HHS
Estimated calorie needs per day — National Heart, Lung, and Blood Institute (NIH)

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Frequently Asked Questions

References and sources

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