Calorie Calculator (BMR & TDEE)

This calorie calculator answers the two questions every diet plan starts with: how many calories your body burns at complete rest (BMR — basal metabolic rate) and how many it burns in a normal day with your activity included (TDEE — total daily energy expenditure). Enter your sex, age, height and weight, pick an activity level, and both numbers appear instantly — no registration, no e-mail, no data sent anywhere.

The math behind it is the Mifflin-St Jeor equation, the formula most dietitians recommend today because it predicts resting energy expenditure more accurately than the older Harris-Benedict version: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. The TDEE calculator part then multiplies your BMR by a standard activity factor — from 1.2 if you sit most of the day to 1.9 if you train hard daily or do physical work — so the maintenance number reflects your real life, not a lab scenario.

Because maintenance calories alone don't tell you what to eat while cutting or bulking, the tool also derives four practical targets: mild weight loss (−250 kcal/day, roughly a quarter kilogram per week), standard weight loss (−500 kcal/day, about half a kilogram per week), and the mirrored +250 and +500 kcal/day surpluses for gradual or faster weight gain. Pick the pace that fits your goal and use the number as your daily calorie budget.

Keep in mind that every calorie formula is an estimate: real expenditure varies with muscle mass, genetics, hormones and how honestly the activity level is chosen. Treat the result as a starting point, watch your weight trend for two or three weeks, and adjust by 100–200 kcal if the scale moves faster or slower than planned. For medical conditions, pregnancy or eating-disorder history, plan calories with a doctor or registered dietitian.