What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to maintain basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — it represents your actual daily calorie needs including exercise.

How many calories to lose 1 kg per week?

To lose 1 kg per week you need a deficit of approximately 7,700 calories per week (1,100 per day). A safer and more sustainable approach is a 500–750 calorie daily deficit, resulting in 0.5–0.75 kg of fat loss per week.

What formula does this calorie calculator use?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. It is: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) or −161 (women).

🔥 Health Calculator

Daily Calorie Calculator

Find your exact daily calorie needs for weight loss, maintenance, or muscle gain — using the most accurate Mifflin-St Jeor formula.

Personal details

Age

yrs

Sex

Height

Weight

Goal

Activity level

😴 Sedentary

Little or no exercise, desk job

🚶 Lightly active

Light exercise 1–3 days/week

🏃 Moderately active

Moderate exercise 3–5 days/week

💪 Very active

Hard exercise 6–7 days/week

🏋️ Extra active

Very hard exercise + physical job

🏅 Athlete

Training 2× per day

Basal Metabolic Rate (BMR)

Calories at complete rest

-- kcal/day

-- kcal / day — Maintenance calories

Calories by goal

-- Lose weight −500 kcal/day

-- Maintain Your TDEE

-- Gain muscle +300 kcal/day

Recommended macros (for your goal)

-- Protein -- g/day

-- Carbs -- g/day

-- Fat -- g/day

Daily water intake

Based on your weight

-- L

⚠️ These are estimates based on the Mifflin-St Jeor equation. Individual needs vary. Always consult a registered dietitian or doctor before making significant dietary changes.

How does this calorie calculator work?

This calculator uses the Mifflin-St Jeor equation — the gold standard for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to give you your TDEE (Total Daily Energy Expenditure), which is your true daily calorie need.

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

🔥 What is TDEE?

Total Daily Energy Expenditure — your complete calorie burn including exercise and daily movement. Eating at TDEE = maintaining your current weight.

📉 Calorie deficit

Eating 500 kcal below TDEE daily creates a ~0.5 kg/week fat loss. A 1,000 kcal deficit targets ~1 kg/week (not recommended long-term).

💪 Calorie surplus

Eating 250–500 kcal above TDEE combined with resistance training supports muscle gain while minimising fat gain.

🥗 Macros matter

Protein (30%), Carbs (40%), Fat (30%) is a balanced starting point. Adjust based on your specific training goals and preferences.

Frequently asked questions

How many calories should I eat per day?

The average adult needs 1,600–3,000 calories per day depending on age, sex, height, weight, and activity level. This calculator gives you a personalised number using the most accurate available formula.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — it represents your actual daily calorie needs including exercise and daily movement.

How many calories should I eat to lose 1 kg per week?

1 kg of fat is roughly 7,700 calories. To lose 1 kg/week you need a daily deficit of ~1,100 calories, which is quite aggressive. A safer approach is 500 kcal/day deficit for ~0.5 kg/week loss.

What formula does this calculator use?

The Mifflin-St Jeor equation, published in 1990, is the most accurate formula for most people and is recommended by the Academy of Nutrition and Dietetics over older formulas like Harris-Benedict.

How much protein should I eat per day?

For general health, 0.8 g per kg of body weight is the minimum. For muscle building or fat loss while preserving muscle, 1.6–2.2 g per kg is recommended. This calculator suggests macros based on your stated goal.