Calorie & TDEE Calculator

Knowing your TDEE — Total Daily Energy Expenditure — is the starting point for every calorie-based goal, whether that is losing weight, gaining muscle, or staying exactly where you are. Calorie & TDEE Calculator uses the Mifflin-St Jeor equation, currently the most accurate BMR formula for the general population, to compute your Basal Metabolic Rate and then scales it by your activity level to reach your true daily burn.

The lead sample is a moderately active 30-year-old male at 80 kg and 178 cm. Mifflin-St Jeor gives BMR = 10 × 80 + 6.25 × 178 − 5 × 30 + 5 = 1,834 kcal/day at rest. Multiplied by the Moderate activity factor of 1.55, TDEE comes to 2,843 kcal/day — the number of calories this person needs to maintain their current weight. Eat below it to lose weight; eat above it to gain.

Running Your First Estimate

1. Select your Biological Sex using the Male / Female toggle — the Mifflin-St Jeor formula adds +5 for males and −161 for females, reflecting documented average metabolic differences.
2. Enter Age, Weight, and Height. Each field has a unit-switch button: tap kg to flip to lbs (weight converts automatically), and tap cm to flip to ft/in (enter as 5'11" or 5 11).
3. Pick your Activity Level from the five buttons: Sedentary (×1.2), Light (×1.375), Moderate (×1.55), Active (×1.725), or Very Active (×1.9). Hover any button to see its full description.
4. BMR and TDEE appear immediately. The Daily Calorie Targets table below lists six goal rows from Extreme Cut (−1,000 kcal) to Bulk (+500 kcal), each showing the absolute target and its percentage of TDEE.
5. A Macro Estimate panel applies a balanced 30 / 30 / 40 protein / fat / carbohydrate split to the maintenance figure and converts each fraction to grams: a quick starting point, not a clinical prescription.

Mifflin-St Jeor Formula and Rounding

BMR is calculated as 10W + 6.25H − 5A + 5 (male) or 10W + 6.25H − 5A − 161 (female), where W is weight in kg, H is height in cm, and A is age in years. Both BMR and TDEE are rounded to the nearest whole kilocalorie. Macro gram values use 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Age is capped at 120; weight must be between 20 and 400 kg (44–882 lbs); heights below 50 cm or above 280 cm are rejected with a message naming the violated limit, for example “Height must be between 50 and 280 cm.”

When Not to Use This Tool

TDEE calculators estimate population averages. Individual metabolic rate can vary by 200 to 300 kcal/day from the formula output. The tool does not account for medical conditions, medications, or body composition: a person at 80 kg with 10% body fat burns more than one at 80 kg with 30% body fat, despite identical formula inputs. Treat the output as a calibration starting point and adjust based on real weekly weigh-in data collected over 2 to 3 weeks.