Calorie Calculator: BMR & TDEE

Estimate basal metabolic rate (BMR), total daily energy expenditure (TDEE), and maintenance calories from your age, size, and activity level.

Calorie Calculator: BMR & TDEE

Unit System

Gender

Age (years)

Ages 15–120. BMR formulas are validated for adults.

Weight

Enter your weight in kilograms (e.g., 70)

Height

Enter your height in centimeters (e.g., 175)

Activity Level

Choose the option that best matches your weekly exercise and daily movement.

Your Results

Enter your details to see daily calorie estimates.

Below you’ll find how the numbers are calculated, how to interpret activity levels, and practical guidance on calorie cycling, meal timing, and example foods and meal plans to hit your targets.

How Daily Calories Are Calculated

We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE). Weight change targets are based on a ~7,700 kcal deficit or surplus per kg of body weight per week.

Mifflin-St Jeor Equation (BMR)

The Mifflin-St Jeor equation (1990) is the most accurate BMR formula for modern, non-obese adults and is preferred in clinical and research settings over the older Harris-Benedict equation.

Men

BMR_male = 10 \times W + 6.25 \times H - 5 \times A + 5 BMR_{male} = 10 \times W + 6.25 \times H - 5 \times A + 5

Women

BMR_female = 10 \times W + 6.25 \times H - 5 \times A - 161 BMR_{female} = 10 \times W + 6.25 \times H - 5 \times A - 161

W = weight (kg), H = height (cm), A = age (years). Result in kcal/day.

TDEE = BMR × Activity Factor

Your Total Daily Energy Expenditure is BMR multiplied by a factor that reflects how active you are.

Sedentary (little or no exercise)× 1.2

Light (exercise 1–3 days/week)× 1.375

Moderate (exercise 3–5 days/week)× 1.55

Very active (hard exercise 6–7 days/week)× 1.725

Extra active (very hard exercise + physical job)× 1.9

Calories for Weight Change

Roughly 7,700 kcal equals 1 kg of body fat. So a 500 kcal daily deficit ≈ 0.5 kg loss per week; a 500 kcal surplus ≈ 0.5 kg gain per week. We round to practical daily targets.

Activity Levels Explained

Choosing the right activity level improves the accuracy of your calorie estimate. Each level multiplies your BMR by a factor that reflects how much you move and exercise.

Sedentary

Little or no exercise, desk job. Most of the day sitting.

× 1.2

Light

Light exercise or sports 1–3 days per week (e.g. walking, light gym).

× 1.375

Moderate

Moderate exercise or sports 3–5 days per week (e.g. jogging, cycling, strength training).

× 1.55

Very Active

Hard exercise or sports 6–7 days per week (e.g. running, team sports, intense workouts).

× 1.725

Extra Active

Very hard exercise, physical job (e.g. construction, farming), or training twice per day.

× 1.9

Calorie Cycling

Varying intake day to day while hitting your weekly target.

Calorie cycling (or calorie shifting) means varying your daily intake—e.g. higher calories on training days and lower on rest days—while keeping the weekly total in line with your goal. Many people find it easier to eat more when they’re active and less on rest days, which can improve adherence and support performance.

A simple approach: aim for your target average (e.g. 2,000 kcal/day) but allow 200–400 kcal more on active days and 200–400 kcal less on inactive days so the 7-day total matches 7 × target.

Example (2,000 kcal average)

Training days (e.g. Mon, Wed, Fri): ~2,200–2,300 kcal. Rest days: ~1,600–1,700 kcal. Total for the week stays around 14,000 kcal.

Cycling is optional. A constant daily intake is easier to track and is equally valid for weight change if the weekly total is correct.

Diet Schedules & Meal Timing

When you eat can affect hunger, energy, and adherence. These patterns work for different lifestyles; choose what fits you.

Three meals a day

Breakfast, lunch, dinner. Simple and easy to plan; works well for many. Distribute calories roughly 25–30% / 35–40% / 30–35% across the day.

Best for: most people, easy meal prep, social meals.

Intermittent fasting

Eating within a set window (e.g. 12–8 p.m.) and fasting the rest. Can help some people control intake and simplify planning; not required for weight loss.

Best for: those who prefer fewer, larger meals; consult a doctor if you have blood sugar or history of eating disorders.

Small, frequent meals

Four to six smaller meals or snacks. Can steady hunger and energy and suit very active people or those who prefer not to eat large portions.

Best for: athletes, people who get hungry between meals.

Back-loaded calories

Lighter breakfast and lunch, larger dinner. Aligns intake with appetite if you prefer a big evening meal.

Best for: evening-focused social eating, those who aren’t hungry in the morning.

Calories in Common Foods

Approximate calories per typical portion. Values vary by brand, cooking method, and serving size; use as a reference when planning meals.

Food	Portion	Calories (approx.)	Category
Apple	1 medium (180 g)	95 kcal	Fruit
Chicken breast (grilled)	100 g	165 kcal	Protein
White rice (cooked)	1 cup (158 g)	206 kcal	Grain
Whole wheat bread	1 slice (28 g)	69 kcal	Grain
Egg (whole, boiled)	1 large (50 g)	78 kcal	Protein
Broccoli (steamed)	1 cup (91 g)	31 kcal	Vegetable
Pasta (cooked)	1 cup (140 g)	220 kcal	Grain
Salmon (baked)	100 g	208 kcal	Protein
Banana	1 medium (118 g)	105 kcal	Fruit
Plain yogurt	1 cup (245 g)	149 kcal	Dairy

Sample Meal Plans

Example daily structures at different calorie levels. Adjust portions and foods to your preferences and goals. These are templates—swap in similar foods and adjust serving sizes to hit your target.

Tip: spread protein across meals (20–40 g per meal) and include vegetables and a source of healthy fat at each main meal.

Maintenance (~2,000–2,400 kcal)

Balanced intake to maintain weight with moderate activity.

BreakfastOatmeal with fruit and nuts, coffee.

LunchGrilled chicken salad, whole grain roll.

DinnerFish or lean meat, vegetables, rice or potato.

SnacksFruit, yogurt, or a handful of nuts.

Weight loss (~1,500–1,800 kcal)

Moderate deficit for steady loss (about 0.25–0.5 kg/week).

BreakfastEggs with vegetables, whole grain toast.

LunchLarge salad with protein, light dressing.

DinnerLean protein, plenty of vegetables, small portion of carbs.

SnacksVegetables, fruit, or protein shake.

Weight gain (~2,500–3,000 kcal)

Surplus for gradual gain (about 0.25–0.5 kg/week).

BreakfastLarger breakfast: eggs, toast, oatmeal, smoothie.

LunchSandwich or wrap with protein, sides, milk or juice.

DinnerLarger portions of protein, carbs, and healthy fats.

SnacksNuts, dried fruit, peanut butter, shakes.

Disclaimer

This calculator provides estimates only. Individual needs vary with metabolism, health conditions, and body composition. Do not use as a substitute for medical or dietitian advice.

For sustained weight change, combine diet with appropriate physical activity and consult a healthcare provider if you have health concerns.

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About this tool

Published by Online Tools Center

Last updated: September 30, 2026

Check the units, assumptions and rounding before using a result. Health and financial estimates are educational and do not replace individual professional advice.

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How Daily Calories Are Calculated

Mifflin-St Jeor Equation (BMR)

The Mifflin-St Jeor equation (1990) is the most accurate BMR formula for modern, non-obese adults and is preferred in clinical and research settings over the older Harris-Benedict equation.

Men

BMR_male = 10 \times W + 6.25 \times H - 5 \times A + 5 BMR_{male} = 10 \times W + 6.25 \times H - 5 \times A + 5

Women

BMR_female = 10 \times W + 6.25 \times H - 5 \times A - 161 BMR_{female} = 10 \times W + 6.25 \times H - 5 \times A - 161

W = weight (kg), H = height (cm), A = age (years). Result in kcal/day.

TDEE = BMR × Activity Factor

Your Total Daily Energy Expenditure is BMR multiplied by a factor that reflects how active you are.

Sedentary (little or no exercise)× 1.2

Light (exercise 1–3 days/week)× 1.375

Moderate (exercise 3–5 days/week)× 1.55

Very active (hard exercise 6–7 days/week)× 1.725

Extra active (very hard exercise + physical job)× 1.9

Calories for Weight Change

Roughly 7,700 kcal equals 1 kg of body fat. So a 500 kcal daily deficit ≈ 0.5 kg loss per week; a 500 kcal surplus ≈ 0.5 kg gain per week. We round to practical daily targets.

Calorie Calculator: BMR & TDEE