Enter your information and click "Calculate Calories" to see your personalized results.
BMR stands for Basal Metabolic Rate, which is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
TDEE is the total number of calories you burn in a day, including your BMR and calories burned through physical activity and digesting food. It represents your maintenance calories.
This calculator provides reliable estimates based on established formulas (Mifflin-St Jeor Equation for BMR). While not 100% precise for every individual, it offers excellent benchmarks to guide your nutrition planning.
For healthy weight loss of about 0.5-1 kg (1-2 lbs) per week, we recommend consuming 500 calories less than your TDEE. More aggressive deficits may lead to muscle loss and metabolic adaptation.
We recommend recalculating every 4-6 weeks, or whenever you experience significant changes in weight, activity level, or fitness goals. This ensures your calorie targets remain appropriate for your current situation.