Calorie Calculator
Estimate your daily calorie needs (TDEE) and targets for losing or gaining weight, using the Mifflin-St Jeor equation.
Used by the BMR formula; pick the option that matches your body's metabolic profile.
- Mild weight loss (~0.25 kg/week)
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- Weight loss (~0.5 kg/week)
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- Mild weight gain (~0.25 kg/week)
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- Weight gain (~0.5 kg/week)
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Estimates use the Mifflin-St Jeor equation. Individual needs vary — this is a guide, not medical or nutritional advice. A deficit of ~500 kcal/day is a common target for around 0.5 kg of weight loss per week.
This calculator estimates your Total Daily Energy Expenditure (TDEE) — roughly the calories you burn in a day — from your body metrics and activity level. Use it as a starting point; adjust based on real results over a few weeks.
Frequently asked questions
BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, so it reflects the calories you actually burn across a normal day.
A moderate deficit of around 500 kcal below your TDEE typically leads to roughly 0.5 kg (about 1 lb) of loss per week. Avoid very aggressive deficits and adjust based on your real results.