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Calorie & TDEE

Calories

Age, sex, height, weight, activity — maintenance and simple goal lines.

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BMR + TDEE

Resting and daily burn estimate.

Activity levels

Sedentary through extra active.

Goal calories

Approx. ±0.5 kg/week.

Use the calculator

BMR (kcal/day)

1669

TDEE maintain

2587

Lose ~0.5 kg/wk

2087

Gain ~0.5 kg/wk

3087

How it works

How calories are estimated

BMR uses Mifflin–St Jeor. TDEE multiplies by an activity factor. Goal lines subtract/add ~500 kcal/day as a rough 0.5 kg/week guide.

Before you start

  • Estimates only — not medical advice.
  • Food tracking still needs real portions.

Three steps

  1. 1

    Body stats

    Age, sex, height, weight.

  2. 2

    Activity

    Pick the closest level.

  3. 3

    Read targets

    Maintain, lose, or gain.