Calorie Calculator (TDEE & BMR)

Calculate how many calories you need a day to maintain, lose or gain weight, with BMR and macros.

How many calories should I eat a day?

Your daily calorie need (TDEE) is your basal metabolic rate (BMR) multiplied by an activity factor. For example, a 30-year-old man who is 180 cm and 80 kg has a BMR of about 1,780 kcal and needs roughly 2,760 kcal a day with moderate exercise.

The formula (Mifflin–St Jeor)

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. TDEE = BMR × activity factor (1.2 sedentary up to 1.9 very active).

Losing or gaining weight

One kilogram of body fat stores about 7,700 kcal, so eating 550 kcal less than your TDEE each day loses about 0.5 kg (1.1 lb) a week. Slow, steady changes are easier to keep up.

Frequently asked questions

Is this accurate?

Mifflin–St Jeor is the most accurate common formula for adults, usually within about 10% of measured metabolism.

What is the difference between BMR and TDEE?

BMR is what you burn at complete rest; TDEE adds daily movement and exercise.

What is the minimum safe intake?

Roughly 1,200 kcal for women and 1,500 kcal for men unless supervised by a doctor.