🔥 Calorie Calculator
Find your BMR, TDEE, and daily calorie target — for weight loss, maintenance, or muscle gain.
Your Daily Calorie Target
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BMR
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TDEE
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What Do BMR and TDEE Mean?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, cell production. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR, giving your true daily calorie burn.
To lose weight, eat below your TDEE. To gain weight, eat above it. To maintain, eat at your TDEE.
Mifflin-St Jeor is considered the most accurate for most people today. Use Katch-McArdle only if you know your body fat percentage, as it accounts for lean muscle mass directly.
A moderate deficit of 10-20% below your TDEE (roughly 500 calories/day) leads to safe, sustainable weight loss of about 0.5-1 kg per week for most people.
It gives a solid estimate for most people, but very muscular individuals may find the Katch-McArdle formula (using body fat %) more accurate than the others.
No. All calculations happen instantly in your browser and nothing you enter is stored or shared.