Calorie Needs (BMR / TDEE) Calculator

Enter your information; instantly see your basal metabolic rate (BMR) and your daily calorie needs (TDEE) based on your activity level.

Runs 100% in your browser — your information is never sent to a server.
BMR (Basal Metabolic Rate)
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TDEE (Maintenance Calories)
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Weight Loss (~0.45 kg/week)
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Weight Gain (~0.45 kg/week)
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Frequently Asked Questions

BMR (Basal Metabolic Rate) is the energy your body uses at complete rest for vital functions like breathing and heartbeat. TDEE (Total Daily Energy Expenditure) adds your daily activity and exercise on top of BMR — it's the total calories you need to maintain your current weight.

Mifflin-St Jeor is one of the most accurate BMR estimation formulas used today. For men it is 10×weight + 6.25×height − 5×age + 5, for women 10×weight + 6.25×height − 5×age − 161 (weight in kg, height in cm).

1 kg of fat tissue is roughly equal to 7700 kcal. A daily deficit or surplus of 500 kcal corresponds to a change of about 0.45 kg (roughly one pound) per week. This tool uses that approach to calculate weight loss and weight gain scenarios.

No, this is an estimate. Your actual calorie needs can vary based on muscle mass, hormonal status, sleep quality, genetics and more. This tool is for informational purposes only; we recommend consulting a dietitian for diet planning.

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