TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including basic functions and physical activity.

How many calories should I eat to lose weight?

A common recommendation is a deficit of 300–500 kcal/day for steady weight loss. For a TDEE of 2500 kcal, that means eating roughly 2000–2200 kcal per day.

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. It is the largest component of TDEE.

How accurate is this calculator?

It uses the Mifflin-St Jeor equation, which is the most accurate for the general population. Individual variation exists — track your weight over 2–3 weeks and adjust based on actual results.

How many calories are in a kilogram of body fat?

Roughly 7,700 kcal per kg (3,500 per pound). This means a 500 kcal daily deficit theoretically leads to about 0.45 kg (1 lb) of fat loss per week. Real-world results vary due to water weight, muscle changes and metabolic adaptation.

Why is my actual weight change slower than predicted?

The 7,700 kcal rule is an estimate. As you lose weight, your BMR drops, your body becomes more efficient, and you may move less (non-exercise activity). Recalculate your TDEE every 5 kg and adjust your calorie target accordingly.

Calorie Calculator

Work out how many calories you need per day from your age, gender, height, weight and activity level. See your BMR, your TDEE and calorie targets for losing or gaining weight — all based on the Mifflin-St Jeor equation.

How to use

Enter your age and gender

Type your age and select your biological sex.

Enter height and weight

Type your height and weight in your preferred units.

Select activity level

Choose from sedentary, lightly active, moderately active, very active or extra active.

Read your calorie needs

See your BMR, TDEE, and calorie targets for weight loss and gain.

Features

BMR and TDEE

See your basal metabolic rate and total daily energy expenditure separately.

Weight loss and gain targets

Get calorie targets for losing or gaining weight based on your TDEE.

Five activity levels

From sedentary to extra active — pick the one that matches your lifestyle.

Mifflin-St Jeor equation

Uses the most accurate BMR formula for the general population.

Common use cases

Find out how many calories to eat for weight loss
See maintenance calories to stay at your current weight
Plan a calorie surplus for muscle gain
Understand your BMR and TDEE

Frequently Asked Questions

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