Calorie Calculator
Free online calorie calculator. No sign-up, no installation. Runs entirely in your browser.
Calculate Your Daily Calories
Disclaimer: This calculator provides estimates based on scientific formulas. Results should not be considered medical or nutritional advice. Please consult with a healthcare professional or registered dietitian for personalized recommendations tailored to your specific health conditions and goals.
What is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total amount of calories your body burns in a day. It consists of your Basal Metabolic Rate (BMR)—calories burned at rest—multiplied by an activity factor based on your exercise level. Understanding your TDEE is essential for setting calorie targets for weight loss, weight gain, or maintenance.
How to Use This Calculator
Step 1: Select your preferred units (metric or imperial).
Step 2: Enter your age, gender, height, and weight accurately.
Step 3: Choose your typical activity level.
Step 4: Click "Calculate" to see your BMR, TDEE, and personalized calorie targets.
Step 5: Use the calorie targets to guide your nutrition—subtract calories for weight loss, or add for weight gain.
Step 6: Follow the macro recommendations to meet your macronutrient needs.
Common Use Cases
Weight Loss: Use the "Lose 1 kg/week" target (aggressive) or "Lose 0.5 kg/week" (sustainable) to create a calorie deficit.
Muscle Gain: Use the "Gain 0.5 kg/week" or "Gain 1 kg/week" targets while incorporating strength training and hitting your protein goals.
Maintenance: Use the "Maintain Weight" target if your current weight is healthy and you want to preserve it.
Cutting/Bulking: Athletes and bodybuilders use TDEE to structure their cutting (deficit) and bulking (surplus) phases.
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. It accounts for about 60-75% of your total daily energy expenditure and is calculated using the Mifflin-St Jeor equation, considered the most accurate modern formula for BMR estimation.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor formula, one of the most scientifically validated methods for estimating BMR. However, individual results can vary by ±20% depending on factors like metabolism, muscle mass, genetics, and hormones. Use the results as a starting point and adjust based on real-world progress over 2-4 weeks.
Why is my TDEE different from other calculators?
Different calculators may use different formulas (Harris-Benedict, Katch-McArdle, etc.) or activity multipliers. The Mifflin-St Jeor formula used here is considered most accurate for modern populations. Variations in activity level interpretation can also significantly affect results.
Can I lose 1 kg per week safely?
Losing 1 kg/week requires a daily deficit of 1000 calories, which is aggressive and may be unsustainable or unhealthy for some people. Most health experts recommend 0.5 kg/week (500 calorie deficit) as a safer, more sustainable rate. Always consult a healthcare professional before pursuing rapid weight loss.
How much protein do I need?
This calculator recommends 1.8g of protein per kg of body weight, which is standard for active individuals and muscle building. For sedentary individuals, 0.8g per kg is adequate. For intense training, up to 2.2g per kg may be beneficial. Adjust based on your training intensity and goals.
Should I adjust my macros based on my goals?
The macros recommended here are starting points based on a balanced approach. For weight loss, some prefer higher protein to preserve muscle. For muscle gain, ensure adequate protein and adjust carbs/fat to hit your calorie target. Experiment and track results over time to find what works best for you.