Calorie Calculator (TDEE/BMR)
Calculate your daily calorie needs based on weight, height, age and activity level
tuneYour Details
Gender
Age (years)
yrs
Weight (kg)
kg
Height (cm)
cm
Activity Level
Mifflin-St Jeor Formula (BMR)
Male: BMR = 10×W + 6.25×H − 5×A + 5
Female: BMR = 10×W + 6.25×H − 5×A − 161
TDEE = BMR × Activity Multiplier
Daily Calories (TDEE)
—
—
BMR: — (calories at complete rest)
BMR
—
Weight Loss (−500 kcal)
—
~0.5 kg/week loss
Weight Gain (+500 kcal)
—
~0.5 kg/week gain
Protein Target
—
0.8g per lb body weight
Calorie Goals
Macro Breakdown (40/30/30 of TDEE)
| Macro | Calories | Grams |
|---|---|---|
| Carbs (40%) | — | — |
| Protein (30%) | — | — |
| Fat (30%) | — | — |
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to give the actual calories you burn throughout the day.
To lose weight sustainably, eat 300–500 kcal below your TDEE. To gain muscle, eat 300–500 kcal above it. TDEE is far more accurate than a generic "2000 calorie" target because it accounts for your unique body composition and lifestyle.
lightbulb Example Calculation
Scenario: Mr. Arjun Mehta, 28-year-old software developer at Wipro, Pune — weighs 78 kg, 178 cm tall, exercises lightly 3 days/week, wants to lose 8 kg before his wedding
1BMR (male) = 10×78 + 6.25×178 − 5×28 + 5 = 1,757 kcal/day
2TDEE = 1,757 × 1.375 (Lightly Active) = 2,416 kcal/day
3Weight loss target = 2,416 − 500 = 1,916 kcal/day → ~0.5 kg/week loss
✓ Arjun needs ~1,916 kcal/day to lose 8 kg in approx 16 weeks
help_outlineHow to Use the Calorie Calculator
- Select your gender — BMR calculation uses different constants for males and females under the Mifflin-St Jeor equation.
- Enter your age in years, weight in kilograms, and height in centimetres accurately — these three values are the inputs to the BMR formula.
- Select your activity level: Sedentary (desk job, no exercise), Lightly Active (1–3 days/week), Moderately Active (3–5 days), Very Active (6–7 days), or Extra Active (physical job + daily training).
- Click Calculate Calories to see your BMR, TDEE, calorie targets for weight loss (TDEE −500 kcal) and weight gain (TDEE +500 kcal), daily protein target, and a macro breakdown.
Benefits
- Personalised daily calorie target based on your body stats — not a generic "2,000 kcal" standard
- Weight loss and gain targets built in — clear kcal targets for every fitness goal
- Protein target in grams — critical for muscle preservation during weight loss
- 40/30/30 macro breakdown (carbs/protein/fat) provides a ready-made diet starting point
- Update as your weight changes to recalibrate targets throughout your fitness journey
Key Terms
- BMR (Basal Metabolic Rate)
- The calories your body burns at complete rest — breathing, circulation, temperature regulation, and cell repair. The foundation of all calorie calculations.
- TDEE (Total Daily Energy Expenditure)
- BMR multiplied by an activity factor — the total calories you actually burn through a typical day including exercise and movement.
- Caloric Deficit
- Consuming fewer calories than TDEE. A 500 kcal deficit creates ~0.5 kg/week weight loss — the safest, most sustainable rate.
- Caloric Surplus
- Consuming more calories than TDEE. A 300–500 kcal surplus supports muscle gain (lean bulk) while minimising excess fat accumulation.
- Macronutrients
- The three food categories that provide energy: Carbohydrates (4 kcal/g), Protein (4 kcal/g), and Fat (9 kcal/g). The ratio between them shapes body composition outcomes.
quizFrequently Asked Questions
How accurate is the Mifflin-St Jeor formula for calculating BMR?
The Mifflin-St Jeor equation (1990) is currently the most accurate BMR formula for most people, validated in multiple studies as accurate within 10% for ~82% of the general population. It outperforms older formulas like Harris-Benedict (1919). However, it still assumes average body composition — it may underestimate BMR for very muscular individuals and overestimate it for those with high body fat percentages. For high-precision needs, indirect calorimetry in a lab is the gold standard.
How do I choose the right activity level?
Most people underestimate their activity level — choose based on what you actually do consistently, not your ideal week. Sedentary: desk job, walk less than 5,000 steps/day. Lightly Active: 5,000–7,500 steps/day, occasional gym visit. Moderately Active: deliberate exercise 3–5 days/week, 7,500–10,000 steps/day. Very Active: intense training 6–7 days/week or a physically demanding job. Extra Active: athletes in twice-daily training or very labour-intensive jobs.
Can I lose weight faster by creating a 1,000 kcal deficit?
A 1,000 kcal daily deficit creates approximately 1 kg/week weight loss in theory, but the body adapts: metabolic rate slows (adaptive thermogenesis), muscle is catabolised for energy, hunger hormones surge, and adherence becomes very difficult. Most dietitians recommend a 500–750 kcal deficit (0.5–0.75 kg/week) as the sustainable sweet spot — fast enough to see results, slow enough to preserve muscle and maintain for months. Large deficits (1,000+ kcal) are typically unsustainable and rebound-prone.
How much protein do I need per day?
Research consistently shows that 1.6–2.2 g of protein per kg of body weight per day is optimal for muscle building and preservation during fat loss. This calculator shows 0.8 g per lb (≈1.76 g/kg) as a good middle estimate. For a 70 kg person: 70 × 1.76 ≈ 123 g protein/day. Distribute protein across 3–5 meals (25–40 g per meal) for maximum muscle protein synthesis. Good Indian protein sources include eggs, paneer, dal, chicken, and Greek yoghurt (Greek dahi).
Why does my TDEE decrease as I lose weight?
TDEE drops as weight decreases because a lighter body burns fewer calories at rest (lower BMR) and during activity (less mass to move). Additionally, the body undergoes metabolic adaptation — deliberately reducing energy expenditure in response to prolonged caloric restriction. This is why weight loss often plateaus: a calorie intake that was a deficit at 90 kg may become maintenance at 75 kg. Recalculate your TDEE every 5 kg of weight change and adjust calorie targets accordingly.
Do I need to count calories to lose weight?
Not necessarily — but awareness of caloric intake significantly improves results. Studies show people who track food intake lose 2× more weight than those who don't, primarily because it reveals hidden calorie sources (cooking oils, beverages, sauces, snacks). For most beginners, a simpler approach — eating mostly whole foods, reducing ultra-processed foods, controlling portions — achieves a natural deficit without meticulous tracking. Calorie counting is most useful for the last 5–10 kg or for body composition goals requiring precision.