Calorie & TDEE Calculator
Estimate your basal metabolic rate (BMR), total daily energy expenditure (TDEE) and a calorie range for maintaining, losing or gaining weight -- with an approximate protein, carbohydrate and fat split.
Your Details
Health note: Calorie estimates are approximate and vary between individuals. They are not a diagnosis, treatment or prescribed intake. If you are pregnant or breastfeeding, have a medical condition, a history of disordered eating, or are under 18, please get personalised advice from a doctor or registered dietitian.
Results
Estimated calories
An approximate range, not a prescribed intake.
The lower end of this range is below commonly cited general minimums (about 1,200 kcal/day for women and 1,500 kcal/day for men). Very low intakes should only be followed with guidance from a healthcare professional.
BMR (at rest)
TDEE / maintenance calories
Activity factor used
Approximate macronutrient split (middle of the range)
Assumptions: protein about 1.6 g per kg of body weight (capped at 35% of calories), fat about 30% of calories, and carbohydrate making up the rest. Individual needs differ.
How this calculator works
Your BMR is estimated with the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years), plus 5 for men or minus 161 for women. TDEE is BMR multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extremely active. The goal range is 95–105% of TDEE to maintain, 80–90% to lose weight gradually, or 105–115% to gain weight gradually. Calories are rounded to the nearest 10 and grams to the nearest 5 to avoid false precision.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the estimated energy your body uses at complete rest. TDEE (total daily energy expenditure) adds the energy used for daily activity and exercise, so it is an estimate of the calories you would need to keep your weight roughly stable.
Which formula does this calculator use?
BMR is estimated with the Mifflin-St Jeor equation (1990), which is widely used and generally considered one of the more reliable prediction equations for adults: men 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women the same but − 161. TDEE multiplies BMR by a standard activity factor from 1.2 (sedentary) to 1.9 (very active).
Why is the goal shown as a range?
Energy needs vary a lot between people, and prediction equations can be off by 10% or more for an individual. A range is more honest than a single precise number. Tracking how your weight changes over a few weeks is the best way to fine-tune any estimate.
Is my data stored or shared?
No. Your age, sex, height, weight and results stay in your browser. Nothing is sent to our servers, stored or included in analytics.
Disclaimer: This calculator is for general information only and is not medical or nutritional advice, diagnosis or treatment. See our Disclaimer and Terms of Use for more detail.