About this calorie calculator
This calorie calculator estimates Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then multiplies by an activity factor to approximate Total Daily Energy Expenditure (TDEE).
These are starting estimates — adjust based on real weight trend over 2–4 weeks.
How to use
- Enter sex, age, weight (kg), and height (cm).
- Select your typical activity level.
- Use TDEE for maintenance; subtract/add ~250 kcal for mild changes.
Formula
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × activity factor
W = kg, H = cm, A = years.
Worked examples
Example: 30-year-old male, 70 kg, 175 cm, light activity → BMR ≈ 1,645 kcal, TDEE ≈ 2,262 kcal.
Tips
- Prefer slow changes (±250–500 kcal) for sustainability.
- Protein intake and strength training help preserve muscle during a deficit.
- Not medical advice — consult a professional for clinical nutrition needs.
Frequently asked questions
What is BMR vs TDEE?
BMR is calories burned at complete rest. TDEE includes daily activity and exercise — use TDEE for meal planning.