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Choose the level that best matches your lifestyle
Maintenance Calories
0
kcal/day (TDEE)
BMR
0
Weight Loss
0
Maintain
0
Weight Gain
0

What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to survive.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents the total calories you burn in a day including exercise and daily activities.

Mifflin-St Jeor Equation (Most Accurate) Men: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5 Women: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Weight in kg, Height in cm, Age in years

Activity Levels Explained

Level Multiplier Description
Sedentary 1.2 Desk job, little or no exercise
Lightly Active 1.375 Light exercise 1-3 days/week
Moderately Active 1.55 Moderate exercise 3-5 days/week
Very Active 1.725 Hard exercise 6-7 days/week
Extra Active 1.9 Physical job + hard exercise daily

Weight Goals Explained

Based on your TDEE, here's how to adjust your calorie intake for different goals:

Weight Loss:

TDEE − 500 calories/day = Lose ~0.5 kg (1 lb) per week. Safe and sustainable rate.

Maintain Weight:

Eat at your TDEE to maintain current weight. Perfect for body recomposition.

Weight Gain:

TDEE + 500 calories/day = Gain ~0.5 kg (1 lb) per week. Ideal for muscle building.

Pro Tips

  • Track Consistently: Use a food diary or app to track daily intake
  • Weigh Yourself: Monitor weight weekly to adjust calories if needed
  • Protein Intake: Aim for 1.6-2.2g protein per kg of body weight
  • Stay Hydrated: Drink 2-3 liters of water daily
  • Be Patient: Sustainable changes take time, don't rush!

Why Use This Calculator?

Our calorie calculator uses the scientifically-proven Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR. Combined with activity multipliers, you get personalized calorie targets for your specific goals.

Learn More About Calories

Master calorie counting, basal metabolic rate (BMR), and weight management with our Calorie Calculator Guide — everything you need to know for your fitness journey! 🍎

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