How Many Calories Do You Need?
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn per day — the sum of your resting metabolism (BMR), digestion, everyday movement and exercise. This calculator estimates BMR with the Mifflin-St Jeor equation, the formula research has found most accurate for the general population, then multiplies by your activity level.
BMR = 10×kg + 6.25×cm − 5×age + 5 (men) / − 161 (women)
Activity Multipliers
| Lifestyle | Factor |
|---|---|
| Sedentary (desk job, little exercise) | × 1.2 |
| Light activity (1–3 workouts/week) | × 1.375 |
| Moderate (3–5 workouts/week) | × 1.55 |
| Active (6–7 workouts/week) | × 1.725 |
| Very active (physical job + training) | × 1.9 |
Losing or Gaining Weight
One kilogram of body fat stores roughly 7,700 kcal. A daily deficit of ~500 kcal therefore yields about 0.5 kg (1 lb) of loss per week — the pace most guidelines consider sustainable. The calculator shows that target automatically, plus a +500 surplus for controlled weight gain.
Worked Example
A 28-year-old man, 175 cm, 70 kg, training 3–5 times a week: BMR ≈ 1,649 kcal, TDEE ≈ 1,649 × 1.55 ≈ 2,556 kcal. To lose ~0.5 kg/week he would target ~2,056 kcal/day.
Estimates for healthy adults — individual metabolism varies. Consult a professional before major dietary changes.