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.

Free BMR & TDEE
Calorie Calculator

Find out exactly how many calories your body burns every day — and how many you need to reach your goal.

✓ Mifflin-St Jeor BMR formula (most accurate)
✓ Calorie targets for fat loss, maintenance & muscle gain
✓ Macro breakdown (protein, carbs, fat)
✓ Metric & imperial units — 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

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep you alive. It powers your breathing, heart, temperature regulation, and every cell in your body. For most adults, BMR accounts for 60–75% of total daily calorie burn. It's calculated using your weight, height, age, and sex.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total calories you burn in a day — BMR plus all activity. TDEE is the most important number for weight management: eating at your TDEE maintains weight, eating below it causes fat loss, and eating above it causes weight gain. It's your BMR multiplied by your activity level factor.

How to Use This Calculator

Enter Your Measurements

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

Pick Activity Level

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.

Understanding Your Calorie Targets

Fat Loss

•250 cal/day deficit → ~0.25 kg/week loss
•500 cal/day deficit → ~0.5 kg/week loss
•Don't go below your BMR
•Prioritize protein to prevent muscle loss

Maintenance

•Eat at your TDEE
•Weight stays stable over time
•Good phase for building habits
•Recalculate every few months

Muscle Gain

•250–500 cal above TDEE
•Lean bulk minimizes fat gain
•~0.25–0.5 kg/week muscle gain
•Requires resistance training

🍳

Want to know the calories in your homemade recipes?

Use Recipe Scaler to scale any recipe to your exact serving count. Great companion tool for tracking your cooking calories.

Try Recipe Scaler →

Frequently Asked Questions

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 →

Free BMR & TDEE
Calorie Calculator

What is BMR?

What is TDEE?

How to Use This Calculator

Enter Your Measurements

Pick Activity Level

Choose Your Goal

Get Your Numbers

Understanding Your Calorie Targets

Fat Loss

Maintenance

Muscle Gain

Want to know the calories in your homemade recipes?

Frequently Asked Questions

Learn More About Calories & Nutrition

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

Common Use Cases

Weight Loss

Muscle Gain

Maintenance

Free BMR & TDEECalorie Calculator

What is BMR?

What is TDEE?

How to Use This Calculator

Enter Your Measurements

Pick Activity Level

Choose Your Goal

Get Your Numbers

Understanding Your Calorie Targets

Fat Loss

Maintenance

Muscle Gain

Want to know the calories in your homemade recipes?

Frequently Asked Questions

Learn More About Calories & Nutrition

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

Common Use Cases

Weight Loss

Muscle Gain

Maintenance

Free BMR & TDEE
Calorie Calculator