TDEE & Calorie Calculator

How This Calculator Works

Our TDEE calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for calculating Basal Metabolic Rate (BMR):

• 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

Your TDEE (Total Daily Energy Expenditure) is then calculated by multiplying your BMR by your activity level factor.

Understanding Your Results

• BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain vital functions.
• TDEE (Total Daily Energy Expenditure): Your total calorie burn including all activities and exercise.
• Weight Loss: Create a calorie deficit of 500 calories/day to lose about 0.5 kg per week.
• Muscle Gain: Create a small calorie surplus of 250-500 calories/day combined with strength training.

Tips for Accurate Results

• Be honest about your activity level - overestimating leads to inaccurate results
• Remember that these are estimates - individual variations exist
• Track your actual weight changes and adjust calories accordingly
• Use Cal AI to easily track your daily calorie intake and reach your goals
• Consult with a healthcare provider before starting any diet plan