Calorie & TDEE Calculator

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain basic functions like breathing, circulation, and cell repair. Think of it as your engine idling.

TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for movement. A sedentary office worker might have a TDEE only 20% above BMR, while a manual laborer or competitive athlete might burn 90% more than their BMR each day.

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Studies show this formula is accurate to within about 10% for most adults. It's considered more accurate than the older Harris-Benedict equation, especially for overweight individuals.

• Weight loss: TDEE − 500 kcal/day creates a ~0.5 kg (1 lb) deficit per week. Larger deficits can cause muscle loss and metabolic adaptation.
• Maintenance: Eating at TDEE maintains your current weight (assuming accurate activity level selection).
• Weight gain: TDEE + 500 kcal/day targets a slow, lean bulk of ~0.5 kg per week.
• Important: These are estimates. Your actual TDEE can vary based on non-exercise activity thermogenesis (NEAT), sleep quality, hormone levels, and metabolic adaptation. Track your actual weight changes over 2–4 weeks and adjust accordingly.