Calorie Calculator — Daily Needs & TDEE
CalculatorA calorie calculator estimates basal metabolic rate (BMR) with the Mifflin-St Jeor equation and multiplies it by an activity factor to get daily maintenance calories (TDEE) plus weight-loss and gain targets.
What is it
TDEE (total daily energy expenditure) is BMR multiplied by an activity factor from 1.2 to 1.9 and represents the calories needed to keep your current weight. This tool uses the Mifflin-St Jeor equation, rated among the most accurate population formulas in validation studies, and also shows loss targets at −250 to −500 kcal and gain targets at +250 to +500 kcal. Results are statistical estimates that ignore muscle mass, hormones, and medical conditions, so they are not medical advice — consult a doctor or dietitian for clinical decisions.
How to use
- 1Enter the sex code (male 1, female 0), age, height, and weight.
- 2Enter an activity factor from the reference table (e.g. sedentary 1.2, moderate 1.55).
- 3Press calculate to see BMR, maintenance calories (TDEE), and cut/bulk targets.
Reference
| Activity level | Factor |
|---|---|
| Sedentary (little exercise) | 1.2 |
| Light (exercise 1–3 days/week) | 1.375 |
| Moderate (exercise 3–5 days/week) | 1.55 |
| Active (exercise 6–7 days/week) | 1.725 |
| Very active (physical job or 2x training) | 1.9 |
Sources & standards
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor, 1990) - The American Journal of Clinical Nutrition
- The Harris Benedict equation reevaluated (Roza & Shizgal, 1984) - The American Journal of Clinical Nutrition
FAQ
What is the daily maintenance calorie need for a 30-year-old male, 175 cm and 75 kg?
About 2,633 kcal at a moderate activity factor of 1.55. BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,698.75 kcal, multiplied by 1.55.
How large should a calorie deficit be for weight loss?
A deficit of 250–500 kcal below maintenance targets roughly 0.25–0.5 kg of loss per week. This is not medical advice; consult a doctor or dietitian for aggressive deficits or medical conditions.
Is my body data sent to a server?
No. This calculator runs entirely in your browser and does not send or store your inputs.