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Calorie Calculator (TDEE & BMR)

Estimate your TDEE. Get a complete breakdown of your BMR and macronutrients for any fitness goal. Ideal Weight

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How Your Daily Calorie Needs Are Determined

Our tool combines two critical metrics to estimate your daily needs:

01

BMR (Basal Metabolic Rate)

The energy burned to maintain vital organs at complete rest.

02

TDEE (Total Daily Energy Expenditure)

Your BMR adjusted for activity.

The Mifflin-St Jeor Formula

Among the better-performing equations for resting energy in adults, with individual error:

Men's Formula(10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) + 5

Women's Formula(10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) - 161

Daily Calorie Benchmarks

Estimated daily needs for healthy adults

Activity LevelMen (25-45)Women (25-45)
Sedentary (Office Job)2,200 - 2,400 kcal1,800 - 2,000 kcal
Moderate (3-5 days/week)2,600 - 2,800 kcal2,000 - 2,200 kcal

How to Turn These Numbers Into a Meal Plan?

1. Meal Timing

Distribute your calories across 3-5 meals. Start with a protein-rich breakfast to curb sugar cravings later.

2. Macro Quality

Choose complex carbs (oats, brown rice) and healthy fats (avocados, nuts) for sustained energy levels.

3. Consistent Tracking

Use food tracking apps to align your daily intake with the results from our Calorie Calculator.

Metabolic Health FAQ

How many calories should I eat to lose 1kg per week?
To lose 1kg (2.2 lbs) per week, a deficit of 1,100 calories per day is mathematically required. For better results, use our Weight BMI to track your progress and ensure a safe deficit of 500-750 calories.
How many calories should I eat to gain muscle?
For lean muscle gain, aim for a surplus of 250 to 500 calories above your TDEE. This provides energy for protein synthesis while minimizing fat gain. Check your Ideal Weight to set realistic targets.
Why is my weight not changing despite a calorie deficit?
This may be metabolic adaptation. As you lose weight, your TDEE drops. Recalculate your calories every 5kg lost at WeightBMI.com to stay on track and maintain metabolic efficiency.
What is the absolute minimum calories I should eat?
Generally, women should not consume fewer than 1,200 calories and men 1,500 calories per day, unless under strict medical supervision. Use the calculator to estimate your baseline.

⚠️ Important Medical NoticeThis calculator provides estimates. For personal advice, consult our Ideal Weight tool or a healthcare professional.