What's BMR vs TDEE?
BMR is rest calories. TDEE adds activity. TDEE is what matters for weight management.
Health Fitness
Calorie Calculator
Calculate calorie with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
A daily calorie calculator determines calories needed to maintain weight (TDEE). It combines BMR with activity level adjustments for personalized recommendations.
How it works
BMR calculated with Mifflin-St Jeor, then multiplied by activity factor (1.2 sedentary to 1.9 very active).
Formula
BMR = (10×kg) + (6.25×cm) - (5×age) ± sex adjustment. TDEE = BMR × activity factor.
Tips for using this calculator
- TDEE is starting point—adjust based on actual weight trends
- Protein needs increase with strength training
- Activity level profoundly impacts TDEE (500+ cal difference)
- Recalculate annually or after major changes
- Track weekly average, not daily obsession
Frequently asked questions
Why do calculators give different results?
Different equations produce 5-10% variance. Use one consistently and adjust based on results.
How does age affect calorie needs?
Metabolism declines 2-8% per decade after 30, primarily due to muscle loss.