Scientific Calorie Calculator 2025
Determine your TDEE with clinical precision. 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 give you the most accurate result based on 2025 metabolic research:
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
Validated for modern metabolic tracking:
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 Level | Men (25-45) | Women (25-45) |
|---|---|---|
| Sedentary (Office Job) | 2,200 - 2,400 kcal | 1,800 - 2,000 kcal |
| Moderate (3-5 days/week) | 2,600 - 2,800 kcal | 2,000 - 2,200 kcal |
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 our scientific tool to find your specific baseline.