Calorie Calculator
This calculator estimates your daily energy expenditure based on biological sex, age, height, weight, and weekly activity. Your result provides the baseline energy your body requires to maintain current weight, alongside targeted deficits for fat loss or surpluses for muscle hypertrophy.
Your estimated daily maintenance energy (TDEE).
*Clinical estimate. Adjust gradually based on observed 14-day body weight trends.
Formula & Calculation Methodology
The Mifflin-St Jeor equation is considered the clinical standard for healthy adults, estimating Basal Metabolic Rate (BMR) with a 10% accuracy margin. Daily needs are calculated by multiplying BMR by an activity factor (PAL): Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), and Extra Active (1.9).
Practical Example & Interpretation
A 30-year-old female, 168 cm, 65 kg with moderate exercise has a BMR of ~1,390 kcal. Factoring in moderate activity (1.55x), her daily maintenance need is approximately 2,155 kcal/day. For steady fat loss of ~0.5 kg/week, a 500 kcal deficit targets 1,655 kcal/day.
Assumptions & Clinical Disclaimers
Energy equations provide an evidence-based starting estimate rather than a direct calorimetric measurement. Individual metabolic rates vary by thyroid function, genetics, muscle mass, and diet history. Adjust intake gradually based on observed 2-3 week scale weight trends.