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Health & fitness·Nutrition

Calorie & TDEE Calculator

Estimate calories burned by activity, duration, and body weight using MET tables. Fully client-side — no account, uploads, or remote storage.

Added Apr 18, 2026 · Updated May 1, 2026

Quick examples

Input

Result

Enter a value for biological sex to see your result.

How it works

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). Macros are split using a standard 30/40/30 protein/carb/fat ratio.

Formula

BMR (male) = 10 × weight + 6.25 × height − 5 × age + 5 BMR (female) = 10 × weight + 6.25 × height − 5 × age − 161

weight
Body weight in kilograms
height
Height in centimetres
age
Age in years

Step by step

  1. 01Calculate BMR using the Mifflin-St Jeor equation for your sex.
  2. 02Multiply BMR by the activity factor: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very Active ×1.9.
  3. 03Adjust for goal: subtract 500 kcal/day to lose weight, add 300 kcal/day to gain.
  4. 04Split target calories into macros using a 30/40/30 protein/carb/fat ratio.

Examples

30-year-old male, 70 kg, 175 cm, moderate activity

BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,649. TDEE = 1,649 × 1.55 ≈ 2,556.

Inputs

Biological sex:
male
Age:
30
Weight:
70
Height:
175
Activity level:
moderate
Goal:
maintain

Result

BMR (Basal Metabolic Rate):
1,649 kcal/day
TDEE (Total Daily Energy Expenditure):
2,556 kcal/day
Note: These are estimates based on population averages. Individual metabolism varies. Consult a registered dietitian before making significant dietary changes.

Related guides

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing how many calories you actually burn in a day.

How accurate is the Mifflin-St Jeor equation?

Studies show it is accurate within ±10% for most people, making it one of the most reliable prediction equations available. Individual results may vary based on muscle mass, hormones, and other factors.

How large should my calorie deficit be to lose fat safely?

Many coaches start around 300–500 kcal/day under maintenance and adjust weekly based on trend, hunger, and training performance. Aggressive deficits increase muscle loss risk and rebound probability.

Do I need to count macros if I hit the calorie target?

Energy balance drives weight change, but protein protects lean mass and satiety. A common starting point is ~1.6–2.2 g protein per kg body weight when resistance training — refine with a dietitian if needed.