Calorie / TDEE Calculator
Calculates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Daily Energy Expenditure (TDEE) based on your activity level. Use these numbers to set your daily calorie target for weight loss, maintenance, or muscle gain.
| Sedentary (desk job, little exercise) | ×1.2 |
| Lightly active (1–3 days/week) | ×1.375 |
| Moderately active (3–5 days/week) | ×1.55 |
| Very active (hard exercise 6–7 days/week) | ×1.725 |
| Extra active (athlete / physical job) | ×1.9 |
These are estimates. Individual metabolic rates vary by up to 15% around predicted values. Track your actual weight for 2–3 weeks and adjust intake accordingly.
Basal Metabolic Rate is the minimum calories needed to keep your body functioning at rest (breathing, circulation, cell production). It accounts for roughly 60–70% of your total calorie burn.
Total Daily Energy Expenditure multiplies your BMR by an activity factor. This is the number of calories you actually burn per day including exercise and daily movement.
Sedentary means a desk job with minimal movement. Lightly active covers 1–3 workouts per week. Moderately active suits 3–5 sessions. Very active is for hard training 6–7 days/week. Extra active is for athletes or those with physical labour jobs.
To lose weight, eat ~500 kcal below TDEE (roughly 0.5 kg/week loss). To gain muscle, eat ~500 kcal above. For maintenance, match your TDEE.
- •These are estimates — individual metabolism varies. Track your actual weight for 2–3 weeks and adjust intake accordingly.
- •Don't drop below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision.
- •Use the Macro Calculator to break your TDEE into protein, carbs, and fat targets.