- Select your preferred unit system (Metric or Imperial)
- Enter your age, gender, height, and weight
- Select your activity level that best matches your lifestyle
- Choose your goal (lose weight, maintain, or gain muscle)
- If losing or gaining, select your desired rate of change
- Click 'Calculate Calories' to see your results
- Review your BMR, TDEE, target calories, and macros
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of your total daily calorie expenditure.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR plus calories burned through physical activity and digestion. This is your maintenance calorie level.
How many calories should I eat to lose weight?
A safe rate of weight loss is 0.5-1 kg (1-2 lbs) per week, which requires a daily deficit of 500-1000 calories below your TDEE. However, it's important not to go too low - most experts recommend not eating below 1200 calories for women or 1500 for men without medical supervision.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which is accurate for most people. However, individual metabolism can vary by 10-15%. Use the results as a starting point and adjust based on your actual results over 2-4 weeks.