Calorie Calculator (TDEE)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation.
Find calories to maintain, lose, or gain weight.
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Your Daily Calorie Needs
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including all activity. It is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying by an activity factor.
Mifflin-St Jeor Equation (BMR):
- Male:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 - Female:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity Multipliers:
- Sedentary (little/no exercise): BMR × 1.2
- Lightly active (1–3 days/week): BMR × 1.375
- Moderately active (3–5 days/week): BMR × 1.55
- Active (6–7 days/week): BMR × 1.725
- Very active (twice/day or physical job): BMR × 1.9
To lose weight, subtract ~500 calories from TDEE (targets ~0.45 kg/week loss). To gain weight, add ~500 calories.