Calorie Calculator
BMR and daily calorie needs
Biological Sex
Activity Level
Basal Metabolic Rate (BMR)
Calories burned at complete rest
cal / day
Daily Calorie Goals (TDEE)
Lose weight fast
~0.5 kg/week deficit
cal
Lose weight
~0.25 kg/week deficit
cal
Maintain weight
Your TDEE
cal
Gain weight
~0.25 kg/week surplus
cal
Gain weight fast
~0.5 kg/week surplus
cal
⚠ These figures are estimates based on standard formulas and are not medical or dietary advice. For any serious changes to your diet please seek a qualified professional's advice.
How it works
Enter your age, gender, weight, height, and activity level. The calculator estimates your BMR (calories burned at rest) and TDEE (total daily calorie needs). Results update live.
Understanding the results
- BMR - Basal Metabolic Rate: calories your body burns just to maintain basic functions at rest
- TDEE - Total Daily Energy Expenditure: your estimated total daily calorie burn based on activity level
- Weight loss goal - TDEE minus 250–500 calories per day
- Weight gain goal - TDEE plus 250–500 calories per day
The formula
Male: BMR = (10 × kg) + (6.25 × cm) - (5 × age) + 5
Female: BMR = (10 × kg) + (6.25 × cm) - (5 × age) - 161
- kg = weight in kilograms
- cm = height in centimeters
- age = age in years