Health

Calorie & TDEE Calculator

Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure. Get calorie targets and macro breakdowns for any goal.

Quick Answer

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active). The Mifflin-St Jeor BMR formula for men is 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 (add 5 instead of subtracting 161 for men). To lose 1 pound per week, eat approximately 500 calories below your TDEE daily, as 1 pound of fat equals roughly 3,500 calories.

Biological Sex

Age

years

Height

Weight

lbs

Activity Level

Your Results

Basal Metabolic Rate (BMR)

1,737

calories/day at rest

Total Daily Energy Expenditure

2,693

calories/day with activity

What is your goal?

Daily Calorie Targets

Extreme Loss(-750 cal)

1,943cal/day

Weight Loss(-500 cal)

2,193cal/day

Mild Loss(-250 cal)

2,443cal/day

Maintenance

2,693cal/dayTarget

Mild Gain(+250 cal)

2,943cal/day

Bulk(+500 cal)

3,193cal/day

Macro Breakdown — Maintenance (2,693 cal)

561g

Protein

202g (30%)

808 calories from protein

Carbs

269g (40%)

1076 calories from carbs

Fat

90g (30%)

810 calories from fat

Balanced macros with moderate protein (30%) for muscle maintenance and higher carbs (40%) for energy.

Sample Meal Plan

Based on your 2,693 cal/day target (closest to 2,500 cal plan)

Breakfast

3-egg omelet with cheese, peppers, and whole-wheat toast with butter (600 cal)

Lunch

Double chicken burrito bowl with rice, beans, guacamole (750 cal)

Dinner

8oz steak with baked potato, butter, and Caesar salad (700 cal)

Snacks

Protein shake with banana (250 cal) + Mixed nuts (200 cal)

This is a sample meal plan for illustration. Consult a registered dietitian for personalized nutrition advice.

Important: This calculator provides estimates based on population-level formulas. Individual calorie needs vary based on genetics, medical conditions, medications, and body composition. Extreme calorie restriction can be dangerous. Always consult a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have a medical condition.

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About This Tool

The Calorie & TDEE Calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating resting metabolic rate in healthy individuals. Published in 1990 by Mifflin, St Jeor, Hill, Scott, Daugherty, and Koh, this equation replaced the older Harris-Benedict equation (1919) as the clinical standard because it more accurately predicts measured resting metabolic rate across diverse populations.

BMR vs. TDEE: What's the Difference?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, maintaining body temperature, and repairing cells. It typically accounts for 60-75% of total daily calorie expenditure. Your Total Daily Energy Expenditure (TDEE) adds the calories burned through physical activity, the thermic effect of food (digestion), and non-exercise activity thermogenesis (NEAT, like fidgeting and walking around). TDEE is the number that matters for weight management because it represents your actual daily calorie burn.

Why Calorie Counting Works

Weight management fundamentally comes down to energy balance. To lose weight, you need to consume fewer calories than you burn (caloric deficit). To gain weight or build muscle, you need a caloric surplus. A deficit of approximately 500 calories per day results in about one pound of fat loss per week, since one pound of body fat contains roughly 3,500 calories. However, weight loss is rarely perfectly linear due to water retention, hormonal fluctuations, and metabolic adaptation. Consistency over weeks and months matters more than daily precision.

Understanding Macronutrient Ratios

Macronutrients — protein, carbohydrates, and fat — each serve different roles. Protein (4 calories per gram) is essential for muscle repair and satiety; higher protein intake during a caloric deficit helps preserve lean muscle mass. Carbohydrates (4 calories per gram) are the body's preferred energy source, especially during intense exercise. Fat (9 calories per gram) supports hormone production, nutrient absorption, and brain function. The ideal ratio depends on your goals: weight loss benefits from higher protein, muscle gain benefits from higher carbs to fuel workouts, and maintenance calls for a balanced approach.

Limitations of Calorie Estimates

The Mifflin-St Jeor equation can be off by 10% or more for individuals, especially those who are very muscular, very lean, obese, elderly, or have metabolic conditions like hypothyroidism. Activity multipliers are broad estimates — two people who both "exercise 3-5 days per week" may have very different actual calorie burns depending on workout intensity, duration, and type. Use these numbers as a starting point, track your actual weight trends over 2-4 weeks, and adjust by 100-200 calories as needed.

For a deeper dive into the formulas and how to dial in your nutrition, read our complete guide: How to Calculate Your TDEE and Macros.

Frequently Asked Questions

What is the most accurate calorie calculator formula?

The Mifflin-St Jeor equation is considered the most accurate formula for estimating resting metabolic rate, with a prediction accuracy of about 82% for non-obese individuals and 70% for obese individuals. It outperforms the Harris-Benedict equation, the Katch-McArdle formula, and the Cunningham equation in validation studies. However, no formula is perfectly accurate for every person; indirect calorimetry (measuring actual oxygen consumption) remains the gold standard.

How many calories should I eat to lose weight safely?

Most health experts recommend a deficit of 500-750 calories per day for safe, sustainable weight loss of 1-1.5 pounds per week. Women should generally not go below 1,200 calories per day, and men should not go below 1,500 calories per day without medical supervision. Very low calorie diets (under 800 cal/day) can cause muscle loss, nutrient deficiencies, gallstones, and metabolic slowdown. Slow, steady weight loss is more likely to be maintained long-term.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at absolute rest to maintain basic life functions. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for exercise, daily movement, and the thermic effect of food. TDEE is always higher than BMR. For weight management, TDEE is the relevant number because it reflects your actual daily calorie needs.

How important are macros compared to total calories?

For weight loss or gain, total calories are the primary driver. You could eat only protein bars and still gain weight if you exceed your TDEE. However, macros matter for body composition, performance, and health. Higher protein preserves muscle during weight loss, adequate carbs fuel workouts, and sufficient fat supports hormones. Think of calories as the 'how much' and macros as the 'what kind' — both matter, but calories come first.

Should I eat back the calories I burn from exercise?

It depends. If your TDEE already includes your exercise (which this calculator accounts for via the activity multiplier), you should not eat back exercise calories — they are already factored in. If you use a separate tracker that adds exercise calories on top, eating back 50-75% of those calories is reasonable since trackers tend to overestimate calorie burn by 15-50%. Eating back 100% of tracked exercise calories often stalls weight loss.

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