Calorie Calculator

Calculate your BMR and Daily Calorie Expenditure (TDEE).

If you know your body fat %, calculate it here. Improves result accuracy.

Understanding Your Metabolism: BMR and Calorie Expenditure

Knowing how many calories your body burns per day is the cornerstone of any successful nutritional strategy, whether for weight loss, muscle gain, or simply maintaining a healthy lifestyle. Our calculator uses scientifically validated formulas to provide an accurate estimate of your energy expenditure, broken down into two main metrics: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your BMR represents the amount of energy (calories) your body burns in a state of complete rest. Think of it as the energy needed to keep your vital functions running—such as breathing, blood circulation, brain activity, and maintaining body temperature—if you were to lie in bed for 24 hours without moving. It is the largest component of your total daily calorie burn.

What is Total Daily Energy Expenditure (TDEE)?

TDEE is the more comprehensive and practical number. It is the total amount of calories you burn in a typical day. Your TDEE is your "maintenance calories", the amount you need to eat to keep your weight stable. It's made up of four key components:

  • BMR: As explained above, this is the foundation of your calorie expenditure.
  • Thermic Effect of Food (TEF): The energy your body uses to digest, absorb, and metabolize the food you eat. It accounts for about 10% of your total calorie burn.
  • Exercise Activity Thermogenesis (EAT): The calories you burn during planned physical activities like running, weightlifting, or playing sports.
  • Non-Exercise Activity Thermogenesis (NEAT): The energy spent on all other activities that aren't formal exercise. This includes walking around the house, typing, fidgeting, and even maintaining posture. This component can vary dramatically between individuals and is a key factor in metabolism.

The Formulas Behind the Calculation: Pursuit of Accuracy

Accuracy is key. That's why our calculator employs the most respected equations in the field of nutrition, recommended by institutions like the Academy of Nutrition and Dietetics.

1. Mifflin-St Jeor Formula (Default)

Published in 1990, numerous studies have validated it as the most accurate formula for estimating BMR in the general population, which is why it's our default method.

Men: BMR = (10 Ă— weight in kg) + (6.25 Ă— height in cm) - (5 Ă— age) + 5

Women: BMR = (10 Ă— weight in kg) + (6.25 Ă— height in cm) - (5 Ă— age) - 161

2. Katch-McArdle Formula (With Body Fat %)

This formula is even more accurate for people who know their body fat percentage. Instead of using total weight, it is based on lean body mass, making it more individualized, as muscle tissue is more metabolically active than fat. This is the preferred method for athletes and leaner individuals. If you don't know your body fat percentage, you can get a good estimate using our Body Fat Calculator.

Both Genders: BMR = 370 + (21.6 Ă— lean body mass in kg)

*Lean Body Mass = Weight Ă— (1 - (Body Fat % / 100))

If you enter your body fat percentage in the calculator, it will show results from both formulas for comparison.

How to Use Your Results to Achieve Your Goals

With your Total Daily Energy Expenditure (TDEE) in hand, you can create a precise nutritional plan:

  • For Weight Loss: You need a calorie deficit. Consume fewer calories than your TDEE. A deficit of 300-500 kcal per day is a safe, sustainable starting point to lose about 1 lb (0.5 kg) per week without sacrificing excessive muscle mass.
  • To Maintain Weight: Consume a number of calories very close to your TDEE. This is your baseline for a healthy, stable weight.
  • To Gain Muscle Mass (Hypertrophy): You need a calorie surplus. Consume more calories than your TDEE. A surplus of 300-500 kcal per day, combined with progressive strength training, is effective for gaining lean mass while minimizing fat gain.

After setting your calorie goal, the essential next step is to divide those calories intelligently into protein, carbs, and fat. Use our Macronutrient Calculator to set these specific targets.

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Professional Disclaimer

The calculated values are reliable estimates. However, individual metabolism can vary. For a personalized and safe nutritional plan, especially if you have any health conditions, always consult a registered dietitian or doctor.

Frequently Asked Questions about BMR & TDEE

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain its vital functions at complete rest, such as breathing, circulating blood, and maintaining body temperature. It's the energy you would burn if you stayed in bed all day.

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including your BMR and all your activities (exercise, work, chores). It is the number of calories you need to eat to maintain your current weight, also known as your 'maintenance calories'.

BMR is the calories you burn at absolute rest. TDEE is your BMR plus all the calories burned from any physical activity. To lose or gain weight, you must adjust your calorie intake based on your TDEE, not your BMR.

Our calculator primarily uses the Mifflin-St Jeor formula, which is considered by many studies and the Academy of Nutrition and Dietetics to be the most accurate for the general population. If you provide your body fat percentage, it also calculates using the Katch-Mcardle formula, which is even more precise because it is based on lean body mass.

A calorie deficit is when you consume fewer calories than your TDEE. This is the fundamental requirement for weight loss. A healthy and sustainable deficit is typically 300 to 500 calories less than your TDEE. For example, if your TDEE is 2,200 kcal, eating 1,700 kcal would create a 500-calorie deficit.

Your maintenance calories are your TDEE (Total Daily Energy Expenditure). This calculator provides your TDEE, which is the estimated number of calories you need to eat per day to keep your weight stable.

Yes, it is the perfect starting point. It gives you your TDEE, and from there, it calculates specific calorie targets for both mild and faster weight loss by creating a calorie deficit for you.

BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate) are very similar but have a slight technical difference. BMR is measured under strict laboratory conditions after an overnight fast. RMR is less strict and is the calories you burn at rest. Their values are usually within 10% of each other, and the terms are often used interchangeably in a non-clinical context.

The number of calories you should eat depends on your goal. If you want to maintain your weight, you should eat your TDEE. To lose weight, you should eat less than your TDEE (a deficit). To gain weight (muscle), you should eat more than your TDEE (a surplus). This calculator provides targets for all these goals.

The Harris-Benedict formula was created in 1919 and revised in 1984. The Mifflin-St Jeor formula was created in 1990. Numerous studies, including a major one by the Academy of Nutrition and Dietetics, have found that Mifflin-St Jeor is more accurate and has a higher probability of predicting BMR correctly than the older Harris-Benedict equation.

Yes. The most effective way to increase your BMR is by building more muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. Regular strength training is the key to increasing your lean body mass and, consequently, your BMR.

The Katch-McArdle formula is another way to calculate BMR. Its main advantage is that it uses lean body mass instead of total body weight, making it technically more accurate for individuals who know their body fat percentage, especially very lean or very athletic people.

One pound of fat is approximately equal to 3,500 calories. To lose 1 pound per week, you need to create a total weekly deficit of 3,500 calories, which averages out to a 500-calorie deficit per day. Our calculator shows this 'Fast Weight Loss' target for you.

No, this calculator focuses on determining your total calorie needs (BMR and TDEE). Once you know your target calories from this tool, the essential next step is to use our Macronutrient Calculator to break down those calories into protein, carbs, and fats.

NEAT is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes activities like walking to your car, typing, fidgeting, and doing chores. It's a highly variable component of TDEE and can be a 'secret weapon' in weight management—increasing your daily movement can significantly boost your calorie burn.

The calculation is an estimate. Its accuracy depends on two things: the precision of your BMR estimate and, most importantly, how accurately you select your 'Physical Activity Level.' The activity multiplier is an approximation. The best way to find your true TDEE is to use this calculator's result as a starting point, eat that amount of calories consistently for 2-3 weeks, and see how your weight responds.

A calorie surplus is when you consume more calories than your TDEE. This provides the extra energy your body needs to build new muscle tissue (a process called hypertrophy). A small, controlled surplus of 250-500 calories above TDEE is recommended to maximize muscle gain while minimizing fat gain.

Yes. The Mifflin-St Jeor formula used by our calculator has different equations for men and women, accounting for the general physiological differences in their metabolic rates.

Entering your body fat percentage is optional, but highly recommended for a more accurate result. It allows the calculator to use the Katch-McArdle formula, which bases your calorie needs on your lean mass (your 'engine') rather than your total weight. If you don't know your body fat, you can estimate it with our Body Fat Calculator.

They serve different purposes. This calculator gives you your calorie *target*. A calorie counter app is a tool you use daily to *track* the food you eat to ensure you are hitting that target. You should first use our calculator to find your goal, then use an app to track your daily intake.

You shouldn't need to. The 'Activity Level' you select already accounts for the average calories burned from exercise when calculating your TDEE. Your TDEE is your total goal. Eating more than your TDEE will negate your calorie deficit.

They are two different units for measuring energy. Kilocalories (kcal), commonly just called 'calories' in a dietary context, are the standard in the United States and UK. Kilojoules (kJ) are often used in countries like Australia. The conversion is approximately 1 kcal = 4.184 kJ.

There could be several reasons. The most common is an overestimation of TDEE (e.g., choosing a higher activity level than is accurate) or an underestimation of calorie intake (inaccurate food tracking). Weight loss also isn't linear; plateaus are normal. If the issue persists, consult a healthcare professional.

There are many excellent free calorie counter apps. Some of the most popular and highly-rated include MyFitnessPal, Lose It!, and Cronometer. They all allow you to set the calorie and macro targets that you calculate here and track your daily food intake against them.

A fat loss calculator is essentially a calorie deficit calculator. It determines your maintenance calories (TDEE) and then subtracts a certain number of calories to create a deficit, which leads to the loss of body mass (ideally fat). Our calculator provides these targets for you.