Calorie & TDEE Calculator

This calculator estimates how many calories your body burns daily, then suggests a calorie target based on whether you want to lose, maintain, or gain weight.

It first calculates your BMR using the Mifflin-St Jeor equation, which factors in weight, height, age, and gender. That BMR is then multiplied by your activity level to get TDEE, and finally adjusted by ±500 calories for a weight-loss or weight-gain goal.

Example: A 30-year-old male weighing 75kg and 175cm tall has a BMR of about 1,724 kcal. At moderate activity (1.55x), his TDEE is roughly 2,672 kcal — so a 500-calorie deficit for weight loss would target about 2,172 kcal/day.