Calorie Calculator Guide: TDEE, BMR & Daily Energy Needs
Calories are the foundation of every fitness goal — whether you want to lose weight, build muscle, or simply maintain. Understanding TDEE and BMR makes everything else work.
Mifflin-St Jeor BMR Formula
Men
Women
TDEE Activity Multipliers
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | × 1.2 | Desk job, minimal 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 + daily training |
Calorie Goals
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including basal metabolism, physical activity, and digestion. To maintain weight, eat at TDEE. To lose weight, eat 300–500 kcal below TDEE. To gain, eat 300–500 above.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to maintain vital functions (breathing, circulation, cell repair). BMR accounts for ~60–75% of TDEE. The Mifflin-St Jeor formula is the most accurate BMR estimate for most adults.
What is the Mifflin-St Jeor formula?
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Multiply by an activity factor to get TDEE.
What activity factor should I use?
Sedentary (office job, little exercise): BMR × 1.2. Light activity (light exercise 1–3 days/week): BMR × 1.375. Moderate (3–5 days/week): BMR × 1.55. Very active (hard exercise 6–7 days/week): BMR × 1.725. Extra active (physical job + training): BMR × 1.9.
How many calories should I eat to lose 1 kg per week?
1 kg of body fat ≈ 7,700 calories. To lose 1 kg/week, create a daily deficit of 7,700 ÷ 7 = 1,100 kcal. However, this is very aggressive — most guidelines recommend 0.5 kg/week (500 kcal deficit) for sustainable loss without muscle loss or metabolism adaptation.
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