Calorie Calculator
Estimate how many calories you burn per day (TDEE) and what to eat to lose fat, maintain or build lean muscle.
Your results
Fuel your goalsWhat is a calorie calculator?
This calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a full day, including exercise. It's the single most useful number in nutrition: eat below it and you lose weight, match it and you maintain, eat above it and you gain. The calculator also gives you ready-made targets for fat loss and lean muscle gain.
How it works
We first calculate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin–St Jeor equation:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
A systematic review by the American Dietetic Association found Mifflin–St Jeor to be the most reliable BMR equation for healthy adults, which is why we use it over older formulas. Your BMR is then multiplied by an activity factor (1.2 sedentary up to 1.9 very active) to produce your TDEE. The fat-loss target subtracts 500 kcal — roughly half a kilogram per week — and the lean-gain target adds 300 kcal.
Frequently asked questions
How accurate is a TDEE calculator?
Equations like this get within about 10% for most healthy adults. Treat the number as a starting point: track your weight for two to three weeks, and if it isn't moving the way you want, adjust intake by 100–200 kcal and reassess.
Should I eat back exercise calories?
No — your activity multiplier already accounts for training. Adding exercise calories on top double-counts them, which is the most common reason fat-loss diets stall.
How often should I recalculate?
Whenever your weight changes by more than 3–5 kg or your training volume changes significantly. A lighter body burns fewer calories, so long diets need periodic adjustment.
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. J Am Diet Assoc. 2005;105(5):775–789.
Related
These results are estimates for healthy adults and are not medical advice. Consult a health professional before making major changes to your diet or training.
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