Calorie Calculator
Calorie calculator (TDEE & BMR)
Your TDEE (total daily energy expenditure) is your BMR × activity factor — eat at it to maintain, ~500 under to lose, a little over to gain. BMR uses the Mifflin–St Jeor equation. Enter your details for maintenance, cut, and bulk targets.
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BMR (at rest)
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Lose (~−500)
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Gain (~+300)
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Frequently asked questions
How many calories should I eat a day?
Start from TDEE (BMR × activity). Eat at it to maintain, ~500 under to lose ~1 lb/week, a small surplus to gain.
BMR vs TDEE?
BMR is calories burned at rest; TDEE is BMR × activity factor — the more useful number for daily intake.
How is BMR calculated?
Mifflin–St Jeor: 10×kg + 6.25×cm − 5×age, +5 (men) or −161 (women).
Estimates for general guidance only, not medical or dietary advice. Individual needs vary — consult a professional for a personalized plan.