Calorie Calculator

Determine your Total Daily Energy Expenditure (TDEE) and macronutrient goals.

Maintenance Calories (TDEE)
0
Calories per day needed to maintain your current weight.
Weight Loss (0.5 kg/week) 0
Extreme Loss (1 kg/week) 0
Weight Gain (0.5 kg/week) 0

Past Calculations

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About Calorie Calculator (TDEE)

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It is determined by calculating your Basal Metabolic Rate (BMR)—the energy your body expends just staying alive at rest—and multiplying it by a coefficient that reflects your daily physical activity level.

Knowing your TDEE is the fundamental first step to any fitness or diet regimen. Whether your goal is to shed body fat, build lean muscle mass, or maintain a healthy physique, tracking your calories against your TDEE provides the exact mathematical roadmap you need.

The Mifflin-St Jeor Equation

Our Neumorphic calculator utilizes the Mifflin-St Jeor formula, widely considered by medical professionals and dietitians as the most accurate standard for predicting metabolic rate.

For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

TDEE Calculation:
TDEE = BMR × Activity Multiplier

Common Uses

  • Fat Loss (Cutting): Subtracting 500 calories from your TDEE puts you in a sustained caloric deficit, mathematically leading to roughly 0.5 kg (1 lb) of fat loss per week.
  • Muscle Gain (Bulking): Adding a 250-500 calorie surplus to your TDEE provides your body with the excess energy required to synthesize new muscle tissue.
  • Weight Maintenance: Eating exactly at your TDEE allows you to maintain your current body composition without fluctuation.

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