What is BMR (Basal Metabolic Rate)?

BMR is the calories your body burns at complete rest to maintain basic functions. It accounts for 60-75% of your total daily calorie burn and is calculated using the Mifflin-St Jeor equation, the most accurate formula for most adults.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total calories you burn per day including all physical activity. It's your BMR multiplied by an activity factor (1.2 to 1.9). Eating at TDEE maintains weight; eating 500 calories below creates roughly 1 lb/week of fat loss.

How many calories should I eat to lose weight?

A safe rate of loss is 1-2 lbs/week achieved by eating 500-1,000 calories below TDEE. Don't go below 1,200 cal/day (women) or 1,500 cal/day (men). Combine a modest deficit with adequate protein and resistance training for best results.

What are macronutrients and why do they matter?

Macronutrients are protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). A balanced split is roughly 30% protein, 40% carbs, 30% fat. Protein supports muscle and satiety; carbs fuel exercise; fat supports hormones and brain function.

Calorie Calculator — Daily Calorie Needs (TDEE) | Free Edu & .COM Temporary Mails

← All Tools / Calorie Calculator

Calorie Calculator — Daily Calorie Needs (TDEE)

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula.

Age (years)

Gender

Weight (lbs)

Height

ft in

Activity Level

BMR

—

cal/day at rest

Maintenance

—

cal/day (TDEE)

Weight Loss

—

−500 cal/day

Weight Gain

—

+500 cal/day

What is a Calorie Calculator?

A calorie calculator estimates how many calories your body needs each day based on your physical characteristics and activity level. There are two key metrics: BMR (Basal Metabolic Rate) — the calories you burn just to stay alive at complete rest — and TDEE (Total Daily Energy Expenditure) — your total calorie burn accounting for physical activity. Eating at your TDEE maintains your weight; eating below it causes weight loss; eating above it causes weight gain.

This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating BMR, recommended by the Academy of Nutrition and Dietetics. For males: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For females: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Your BMR is then multiplied by an activity factor (1.2 to 1.9) to calculate your TDEE.

How to Use the Calorie Calculator

Enter your Age in years.
Select your Gender (biological sex affects metabolic rate).
Enter your Height in feet and inches.
Enter your Weight in pounds.
Choose your Activity Level — be honest; most people overestimate how active they are.
Results update instantly: BMR, Maintenance calories (TDEE), Weight Loss target (−500 cal), Weight Gain target (+500 cal), and your estimated macronutrient breakdown.

Activity Level Guide

Level	Description	Multiplier
Sedentary	Desk job, little or no exercise	BMR × 1.2
Lightly Active	Light exercise 1–3 days/week	BMR × 1.375
Moderately Active	Moderate exercise 3–5 days/week	BMR × 1.55
Very Active	Hard exercise 6–7 days/week	BMR × 1.725
Extra Active	Very hard exercise + physical job	BMR × 1.9

Why Use Our Calorie Calculator?

Clinically Validated Formula — Uses Mifflin-St Jeor, the most accurate BMR equation.
US-Friendly Units — Input in pounds, feet, and inches — no metric conversion needed.
Macro Breakdown — See protein, carb, and fat targets alongside your calorie goal.
100% Free & Private — No account required, no data sent to any server.
Instant Live Results — All four calorie targets update as you adjust any input.

Frequently Asked Questions

BMR is the number of calories your body burns at complete rest to maintain basic physiological functions — breathing, circulation, cell production, temperature regulation, and organ function. It represents the minimum energy required to keep you alive. BMR typically accounts for 60–75% of your total daily calorie burn. It is influenced by age (decreases ~2% per decade after 20), gender (males have ~5–10% higher BMR), body weight, and lean muscle mass. The Mifflin-St Jeor equation is the most accurate way to estimate BMR for most adults.

TDEE is the total number of calories you burn in a day, including all physical activity on top of your BMR. It's calculated by multiplying your BMR by an activity factor: 1.2 (sedentary) to 1.9 (extremely active). TDEE is your maintenance calorie level — eat this many calories and your weight stays the same. To lose weight, eat 300–500 calories below TDEE (a 500-calorie deficit creates approximately 1 lb/week of fat loss since 1 lb of fat ≈ 3,500 calories). To gain weight/muscle, eat 250–500 calories above TDEE.

A safe, sustainable rate of weight loss is 1–2 lbs per week, achieved by eating 500–1,000 calories below your TDEE. The −500 cal/day target shown in this calculator aims for roughly 1 lb/week of fat loss. Avoid going below 1,200 calories/day for women or 1,500 calories/day for men, as very low calorie intakes can cause muscle loss, nutrient deficiencies, and metabolic adaptation. Combining a modest calorie deficit with adequate protein (0.7–1g per lb of body weight) and resistance training produces the best body composition results.

Macronutrients — protein, carbohydrates, and fat — are the three major categories of nutrients that provide calories. Protein (4 cal/g) supports muscle repair and satiety; recommended 0.7–1.0g per lb of body weight. Carbohydrates (4 cal/g) are the body's preferred energy source, especially for exercise. Fat (9 cal/g) supports hormones, brain function, and fat-soluble vitamin absorption. A general balanced split is 30% protein / 40% carbs / 30% fat, though this varies based on goals. Athletes may need more protein and carbs; those on ketogenic diets shift heavily toward fat.

Quick Facts

✓ Uses Mifflin-St Jeor (most accurate BMR formula)
✓ US units: lbs, feet & inches
✓ 500 cal deficit ≈ 1 lb/week fat loss
✓ Protein: 4 cal/g | Carbs: 4 cal/g | Fat: 9 cal/g
✓ Your data never leaves your device