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Calorie Calculator

Find your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, the most scientifically validated calorie formula available. Results include a macro breakdown and weight goal targets.

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How to Use the Calorie Calculator

1
Enter your details. Add your age, gender, height, and weight using metric or imperial units.
2
Choose your activity level. Be honest. Most desk workers are sedentary or lightly active, even if they exercise a few times a week.
3
Use your results. The main number is your maintenance calories (TDEE). Use the goal rows to find your target for weight loss or gain.

Mifflin-St Jeor Formula (BMR)

Men:

BMR = (10 x weight_kg) + (6.25 x height_cm) - (5 x age) + 5

Women:

BMR = (10 x weight_kg) + (6.25 x height_cm) - (5 x age) - 161

TDEE = BMR x Activity Multiplier (1.2 to 1.9 depending on activity level)

The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults. One kilogram of fat is approximately 7,700 calories, so a 500 cal/day deficit leads to roughly 0.5 kg of fat loss per week.

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Frequently Asked Questions

How many calories should I eat per day?

Your calorie needs depend on your age, gender, size, and activity level. Average adult women need 1,600-2,400 calories per day; average adult men need 2,000-3,000 per day. Use this calculator to get a personalised number based on your specific details.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, including your resting metabolic rate (BMR) and all activity. Eating at your TDEE keeps your weight stable. Eating below it causes fat loss; eating above it causes weight gain.

How do I calculate calories for weight loss?

Subtract 500 calories from your TDEE for 0.5kg of fat loss per week, or 1,000 calories for 1kg per week. These targets appear automatically in the goal rows above. For most people, eating no fewer than 1,200 calories (women) or 1,500 calories (men) is recommended to avoid nutrient deficiencies.

How many calories should I eat to lose 1kg per week?

One kilogram of fat contains approximately 7,700 calories. To lose 1kg per week you need a daily deficit of 1,000 calories below your TDEE. If this means eating below 1,200-1,500 calories, aim for 0.5kg per week (500 calorie deficit) instead for a safer approach.

What is the best macro ratio for fat loss?

A good starting point for fat loss is: 30-35% protein, 35-40% carbohydrates, 25-30% fat. High protein intake preserves muscle while in a calorie deficit. This calculator shows a balanced 25/45/30 split as a general guideline. Individual needs vary based on training type and food preferences.