Calorie Calculator — TDEE & Daily Calorie Needs

🔥

Calorie / TDEE Calculator

Mifflin-St Jeor Formula

Units

Age

yrs

Biological Sex

Height (ft)

Height (in)

Weight

lbs

Activity Level

🔥

Enter your details to see your daily calorie needs.

TDEE & Calorie Needs Explained

Your BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. This calculator uses the Mifflin-St Jeor equation, which is the most accurate formula validated by multiple clinical studies.

TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to give your total daily calorie burn including exercise and movement.

To lose weight: eat 500 calories below TDEE to lose approximately 1 lb per week. To gain muscle: eat 250-500 calories above TDEE with sufficient protein. To maintain: eat at TDEE.

Note: these are estimates. Individual metabolism varies by up to 10-15% from calculated values. Adjust your intake based on actual results over 2-3 weeks.

For informational purposes only. Consult a healthcare professional or registered dietitian before making significant dietary changes.

Calorie Calculator Questions

What is TDEE and how is it calculated?+

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including exercise and daily movement. It is calculated by multiplying your BMR by an activity multiplier: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), or extra active (×1.9).

How many calories do I need to lose 1 pound per week?+

One pound of fat = approximately 3,500 calories. To lose 1 lb/week, you need a 500 calorie daily deficit (500 × 7 = 3,500). To lose 2 lbs/week, a 1,000 calorie deficit. Most experts recommend not going below 1,200 calories/day for women or 1,500 for men without medical supervision.

What is the most accurate calorie calculator formula?+

The Mifflin-St Jeor equation (1990) is widely considered the most accurate for most people, validated in multiple studies against measured metabolic rates. The older Harris-Benedict equation tends to overestimate by 5%. For athletes with very low body fat, the Katch-McArdle formula (which uses lean body mass) may be more accurate.

Why am I not losing weight eating at my TDEE?+

TDEE calculators are estimates, not exact measurements. Common reasons for a mismatch: overestimating activity level (this is the most common error), inaccurate food tracking (studies show people underestimate calorie intake by 20-40%), water retention masking fat loss, metabolic adaptation over time, or individual variation from the formula. Track for 3-4 weeks and adjust by 100-200 calories if needed.

How many calories should I eat to build muscle?+

A lean bulk involves eating 200-300 calories above TDEE with adequate protein (0.7-1g per pound of bodyweight). This minimizes fat gain while supporting muscle growth. A more aggressive surplus of 500 calories builds muscle faster but adds more fat. Beginners can often build muscle at maintenance or even a slight deficit ("body recomposition").

Does eating less slow down your metabolism?+

Yes — this is called metabolic adaptation. When you consistently eat below TDEE, your body reduces its metabolic rate by 10-20% over weeks. This is why weight loss slows over time. Strategies to counteract it include diet breaks (eating at maintenance for 1-2 weeks), high protein intake to preserve muscle, and resistance training.

Calorie & TDEE Calculator

TDEE & Calorie Needs Explained