How are calories calculated?
This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. Your BMR is then multiplied by an activity factor to produce your TDEE.
Formulas used
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
What about macros?
Macro targets are estimated using common evidence-based ratios: roughly 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Individual needs vary — a registered dietitian can provide a personalized plan.
Frequently asked questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including your resting metabolism, digestion, and all activity. Eating at your TDEE maintains your current weight. Eating below it causes fat loss; above it causes weight gain.
How many calories should I eat to lose weight?
A deficit of 400–500 calories below your TDEE is a sustainable starting point, producing roughly 0.5 kg of fat loss per week. Larger deficits accelerate muscle loss and are harder to maintain. Ensure protein intake stays at 1.6–2.2g per kg of body weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE is your BMR multiplied by an activity factor to account for all daily movement, exercise, and the energy cost of digesting food.
How accurate are calorie calculators?
Calorie calculators provide estimates based on population averages — they're typically accurate to within 10–15%. Use the result as a starting point, then adjust based on real-world results after 2–3 weeks of tracking.
Not medical advice. Consult a healthcare provider before making significant dietary changes.