How is TDEE different from BMR?

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for all physical activity throughout the day. BMR is your resting burn; TDEE is your real daily burn. If you eat at your TDEE, your weight stays stable. Below TDEE causes fat loss; above TDEE causes weight gain.

How do I choose the right activity level?

Most people overestimate their activity level. If you have a desk job and exercise 2–3 times per week, choose 'Lightly Active' (1.375). If you exercise 4–5 times per week with moderate intensity, choose 'Moderately Active' (1.55). 'Very Active' (1.725) is appropriate only if you exercise intensely almost every day.

What are macros and why do they matter?

Macros (macronutrients) are the three main nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The ratio matters for your goal: higher protein preserves muscle during fat loss; more carbs fuel performance and muscle gain. This calculator provides suggested macro targets based on your calorie goal.

How accurate is this calorie calculator?

The Mifflin-St Jeor equation predicts BMR within ±10% for most adults. TDEE estimates add additional uncertainty from activity level estimation. Use results as a starting point and adjust by 100–200 calories based on your actual weight trend over 2–3 weeks.

Do I need to eat back calories burned from exercise?

If you use the 'Moderately Active' or higher activity factor in your TDEE calculation, your exercise calories are already factored in. Only eat back exercise calories if you used the 'Sedentary' setting and logged actual workout burns separately. Most people who 'eat back exercise calories' end up at maintenance, not a deficit.

What is a safe minimum calorie intake?

Common guidelines suggest a minimum of 1,200 calories/day for women and 1,500 calories/day for men. However, your actual minimum should be based on your BMR, not generic numbers. Eating significantly below your BMR for extended periods risks muscle loss, nutritional deficiencies, and metabolic adaptation.

How many calories do I need to gain muscle?

To gain muscle with minimal fat, eat 250–500 calories above your TDEE (a 'lean bulk'). Combined with resistance training and adequate protein (1.6–2.2g per kg), this supports muscle growth of roughly 0.25–0.5 kg per week. Larger surpluses accelerate fat gain disproportionately to muscle gain.

Does this calculator work in imperial units (lbs, feet)?

Yes. The calculator supports both metric (kg/cm) and imperial (lbs/ft/in) units. Select your preferred unit system at the top of the calculator. All internal calculations use metric values with automatic conversion.

How is the macro split calculated?

The macro split depends on your goal. For fat loss: 40% protein, 30% carbs, 30% fat. For maintenance: 30% protein, 40% carbs, 30% fat. For muscle gain: 35% protein, 45% carbs, 20% fat. These are general starting points — individual response varies and you may adjust based on personal preference and results.

Is this BMR/TDEE calculator free to use?

Yes, Calorie Calc is completely free to use with no signup, no account, and no ads that interfere with the tool. It runs entirely in your browser — no data is sent to any server.

How often should I recalculate my BMR and TDEE?

Recalculate every time your weight changes by 5–7 kg, your activity level changes significantly, or every 8–12 weeks. As you lose or gain weight, your TDEE changes and your calorie target should be adjusted accordingly to continue making progress.

Know exactly
how many calories
your body needs.

Free BMR & TDEE calculator. No signup. Just your numbers — for fat loss, maintenance, or muscle gain.

Calculate now Learn more ›

—Mifflin-St Jeor BMR formula — the most accurate
—Targets for fat loss, maintenance, and muscle gain
—Macro breakdown: protein, carbs, fat
—Metric & imperial — no signup needed

Age

Biological Sex

Weight

Height

Activity Level

SedentaryDesk job, little/no exerciseLightly ActiveExercise 1–3 days/weekModerately ActiveExercise 3–5 days/weekVery ActiveExercise 6–7 days/weekExtra ActivePhysical job + intense exercise

Your Goal

Two numbers that run the show.

BMR

The calories you burn doing nothing.

Basal Metabolic Rate is what your body burns at complete rest — breathing, circulating, repairing. For most adults it's 60–75% of total daily burn. It's calculated from your weight, height, age, and sex.

TDEE

The calories you burn actually living.

Total Daily Energy Expenditure is BMR plus everything else you do. Eat at TDEE to maintain. Eat below it to lose fat. Eat above it to build muscle. Everything starts here.

Four steps. One minute.

Enter your stats

Age, sex, weight, height. Metric or imperial.

Pick your activity

Be honest. Most desk workers are lightly active.

Choose your goal

Lose fat, maintain, or build muscle.

Get your numbers

BMR, TDEE, calorie targets, and macros.

Understand your targets.

Three goals, three strategies. Pick one and commit.

Fat Loss

Eat less than you burn.

›250 cal/day deficit → ~0.25 kg/week
›500 cal/day deficit → ~0.5 kg/week
›Never drop below your BMR
›Protein first — preserve muscle

Maintenance

Eat what you burn.

›Stay at your TDEE
›Weight stays stable
›Best phase for habits
›Recalculate every few months

Muscle Gain

Eat a little more.

›250–500 cal above TDEE
›Lean bulk, minimal fat gain
›~0.25–0.5 kg/week of gains
›Resistance training required

Companion Tool

Know your recipes too.

Recipe Scaler adjusts any recipe to your exact serving count — the perfect companion for tracking your cooking.

Try Recipe Scaler Learn more ›

Questions, answered.

What is BMR and why does it matter?+

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. It accounts for 60–75% of your total daily calorie burn and is the starting point for all calorie calculations.

How many calories should I eat to lose weight?+

Eat 500 calories below your TDEE to lose approximately 0.5 kg (1 lb) per week. For slower, more sustainable loss, a 250-calorie deficit is better. Don't go below your BMR for extended periods.

Which BMR formula does this calculator use?+

The Mifflin-St Jeor equation (1990), widely considered the most accurate for most adults. For men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: (10 × kg) + (6.25 × cm) − (5 × age) − 161.

Why does metabolism slow with age?+

Mostly because of muscle loss (sarcopenia). Adults lose 3–5% of muscle per decade after 30. Since muscle burns ~13 kcal/kg/day at rest, losing muscle directly lowers BMR. Resistance training prevents most of this.

How often should I recalculate my TDEE?+

Every time you lose or gain 5–7 kg, or when your activity level changes significantly. Also recalculate every 8–12 weeks to account for metabolic adaptation during a diet.

Is this calculator free?+

Yes. Calorie Calc is completely free — no signup, no account, no limits. It runs entirely in your browser.

See full glossary of nutrition terms ›

View all articles ›

Know exactly
how many calories
your body needs.

Two numbers that run the show.

The calories you burn doing nothing.

The calories you burn actually living.

Four steps. One minute.

Enter your stats

Pick your activity

Choose your goal

Get your numbers

Understand your targets.

Eat less than you burn.

Eat what you burn.

Eat a little more.

Know your recipes too.

Questions, answered.

Go deeper.

What Is BMR? A Plain-English Guide to Basal Metabolic Rate

TDEE Explained: How to Find Your Real Daily Calorie Need

How Many Calories Should You Eat to Lose Weight? (With Numbers)

How to Eat in a Calorie Deficit Without Feeling Hungry All the Time

Built for every goal.

Weight Loss

Muscle Gain

Maintenance

Know exactlyhow many caloriesyour body needs.

Two numbers that run the show.

The calories you burn doing nothing.

The calories you burn actually living.

Four steps. One minute.

Enter your stats

Pick your activity

Choose your goal

Get your numbers

Understand your targets.

Eat less than you burn.

Eat what you burn.

Eat a little more.

Know your recipes too.

Questions, answered.

Go deeper.

What Is BMR? A Plain-English Guide to Basal Metabolic Rate

TDEE Explained: How to Find Your Real Daily Calorie Need

How Many Calories Should You Eat to Lose Weight? (With Numbers)

How to Eat in a Calorie Deficit Without Feeling Hungry All the Time

Built for every goal.

Weight Loss

Muscle Gain

Maintenance

Know exactly
how many calories
your body needs.