Calorie Calculator

Find your Total Daily Energy Expenditure (TDEE) — the number of calories your body needs each day based on your age, weight, height, sex, and activity level.

Your details

Gender

Age 25

yrs

Weight 70 kg

Height 175 cm

Activity level

Your daily calorie needs

2,200

calories/day to maintain weight

Lose weight (0.5kg/week)

Lose weight (1kg/week)

Maintain weight

Gain weight (0.5kg/week)

How your daily calorie needs are calculated

BMR

Basal Metabolic Rate

Your BMR is the number of calories your body burns at complete rest just to maintain basic functions. It accounts for roughly 60–70% of total daily energy use.

Activity multiplier

Your BMR is multiplied by an activity factor (1.2 to 1.9) depending on how active you are. This gives your Total Daily Energy Expenditure (TDEE).

TDEE

Your daily target

Eat at your TDEE to maintain weight. Eat less to lose weight. Eat more (combined with strength training) to gain muscle. The goal cards below show suggested targets for each.

This calculator uses the Mifflin-St Jeor equation — the formula considered most accurate for estimating BMR in adults. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.

The result is an estimate based on population averages. Individual metabolisms vary. Use your TDEE as a starting point and adjust based on real-world results over 2–3 weeks.