Calculate your daily energy needs.
BMR (Resting): 0 kcal
Whether you want to lose weight, build muscle, or maintain your current weight – the first step is always knowing your personal calorie needs. Our Calorie Calculator computes both your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using scientifically validated formulas.
Men: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age + 5
Women: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age - 161
TDEE = BMR × Activity Factor
(1.2 = sedentary to 1.9 = very active)
Person: Male, 30 years, 176 lbs (80 kg), 5'11" (180 cm), moderate activity
BMR: 10×80 + 6.25×180 - 5×30 + 5 = 800 + 1125 - 150 + 5 = 1,780 kcal
TDEE: 1,780 × 1.55 = ~2,760 kcal/day
→ At this intake, weight stays stable.
→ For weight loss: subtract ~500 kcal = ~2,260 kcal
→ For muscle gain: add ~300-500 kcal = ~3,060-3,260 kcal
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest for vital functions (breathing, heartbeat, organ function). TDEE (Total Daily Energy Expenditure) adds your daily activity on top – everything from daily movement to exercise.
A moderate deficit of 300-500 kcal per day leads to weight loss of about 1 lb per week. This is sustainable and avoids the yo-yo effect. Never go below your BMR – this can damage your metabolism.
Be honest: most people overestimate their activity. Office job with 3× gym/week = "Light Exercise." Physical labor + daily training = "Very Active." When in doubt, choose lower.
TDEE (Total Daily Energy Expenditure) is the same as total daily calorie needs. Our TDEE Calculator offers advanced options like different formulas and more detailed activity breakdowns.
Note: This calculator provides estimates. Factors like genetics, hormonal status, and body composition can affect actual needs. When in doubt, consult a nutritionist or physician.
Your calorie needs consist of your Basal Metabolic Rate (BMR - energy for body functions at rest) and your Active Metabolic Rate (energy for movement).
Note: This calculator uses the Mifflin-St Jeor equation, which is considered very accurate. Individual factors may vary.