BMR
Basal metabolism estimated with Mifflin-St Jeor.
Health
Daily Calorie Calculator (TDEE)
Estimate your BMR, total daily expenditure, and general ranges for maintenance, a deficit, or a surplus.
Main calculation
Estimate your daily expenditure
The formula uses sex, age, weight, height, and activity. The result is educational and should be adjusted using your actual progress.
Unit system
The equation requires this variable; it is not used to infer gender identity.
years
kg
cm
Publicidad
TDEE
BMR adjusted for your approximate daily activity.
Goal
General ranges for a deficit, maintenance, or a surplus.
How to use your result
TDEE does not measure your exact expenditure; it estimates it. Use it as a starting point for 2 to 3 weeks and adjust based on actual changes in weight, energy, appetite, training, and health context.
Choosing activity is often the hardest part
Two people with the same training can have different expenditure because of daily movement, work, sleep, stress, muscle mass, medications, and other factors. If you are between two levels, start with the lower one.
A surplus does not automatically build muscle
A surplus can support weight gain, but muscle gain also depends on strength training, protein, rest, and progression. Treat the number as a reference, not a guarantee.
Activity factors used by the calculator
The activity factor multiplies your BMR, so small changes in this field can move the final result substantially.
Sedentary
Desk job, no regular exercise. Little daily movement and mostly seated transportation
1.2
Lightly active
Light exercise 1-3 days/week. Frequent walks, active breaks, or light workouts
1.375
Moderately active
Moderate exercise 3-5 days/week. Consistent daily activity or sports several times per week
1.55
Very active
Hard exercise 6-7 days/week. Hard training and/or moderately physical work
1.725
Extremely active
Athlete or highly demanding physical job. Frequent double sessions, heavy construction, or similar effort
1.9
Limitations and notice
Results are educational estimates based on population formulas. Actual expenditure can vary with daily activity, body composition, sleep, stress, medications, medical conditions, and metabolic adaptation.
Consult a healthcare professional if you have questions or symptoms,
are pregnant or breastfeeding, have a history of disordered eating,
recently experienced weight changes, or have a medical condition.
References
The primary formula and safety notices draw on public reference sources. The calculator remains an educational tool.
Frequently asked questions
What is TDEE and how is it calculated?
TDEE is total daily energy expenditure. It is estimated by multiplying basal metabolic rate by an activity factor.
What is BMR?
BMR, or basal metabolic rate, estimates the calories your body uses at rest for vital functions such as breathing, circulation, and temperature regulation.
How many calories do I need to maintain my weight?
Your maintenance estimate is your TDEE. Use it as a starting point and adjust after 2 to 3 weeks based on your actual progress.
How many calories do I need to lose weight?
The calculator shows general deficits of 10%, 15%, and 20% from your TDEE. They do not promise actual change and may require professional supervision.
How many calories do I need to gain weight or support muscle gain?
The calculator shows general surpluses of 5%, 10%, and 15%. A surplus does not guarantee muscle gain; training, protein, rest, and progression also matter.
Which activity level should I choose?
Consider your entire day, not just your workouts. If you are between two levels, choose the lower one and adjust based on your actual progress.
Why does my weight not change even when I eat according to my TDEE?
Because TDEE is an estimate. It can vary with daily movement, sleep, stress, medications, the menstrual cycle, muscle mass, data accuracy, and metabolic adaptation.
How often should I recalculate my calories?
Recalculate after a meaningful weight change, a change in your activity routine, or after observing your progress for 2 to 3 weeks.
Which formula is most accurate for calculating metabolism?
This version uses Mifflin-St Jeor by default because it is a common adult formula. More advanced approaches may compare it with Harris-Benedict or Katch-McArdle.
Is this calculator suitable for teenagers?
No. It is intended for adults. Energy needs in children and adolescents depend on growth and should be assessed by a healthcare professional.