Calorie Calculator (BMR & TDEE)
Enter age, sex, weight, height, and activity to estimate BMR and TDEE, plus rough targets to maintain, lose, or gain about 0.5 kg per week.
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Your result
0kcal/day
To lose weight
0 kcal/day
~0.5 kg/week
Figures are indicative. Adjust based on what you observe.
Understanding your result
BMR is what you burn at rest (breathing, circulation, basic body functions). TDEE is your total daily energy expenditure: the calories you need to maintain your current weight. Eat below TDEE to lose weight, above to gain. Use the suggested deficit or surplus as a starting point and adjust based on results.
Want context on what this calorie result means for your decisions?Read the guide →How it's calculated
We use the Mifflin-St Jeor equation for BMR (weight in kg, height in cm, age in years):
Then we multiply BMR by an activity factor to get TDEE:
Activity levels and multipliers
| Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (1–3 days/week) | 1.375 |
| Moderate (3–5 days/week) | 1.55 |
| Active (6–7 days/week) | 1.725 |
| Very active (intense daily) | 1.9 |
Safe ranges
Do not go below 1200 kcal (women) or 1500 kcal (men) without medical guidance. A deficit of about 500 kcal per day is often suggested for ~0.5 kg loss per week. For gain, a surplus of ~500 kcal can support ~0.5 kg per week. Pair with enough protein and resistance training.
FAQ
How many calories to lose weight?
A deficit of about 500 kcal per day is often suggested for ~0.5 kg loss per week. Do not go below 1200 kcal (women) or 1500 kcal (men) without medical guidance.
Is this calculator accurate?
It gives a useful estimate. Individual variation depends on metabolism, muscle mass, and health conditions. Use it as a starting point and adjust based on results.