Formula
This calculator uses the standard calorie calculator formula:
Frequently Asked Questions
Most adults need between 1,600–2,500 kcal/day depending on gender, age, weight, height, and activity level. Use this calculator to get your personalised TDEE.
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day.
A deficit of approximately 7,700 kcal is needed to lose 1 kg of fat, so a daily deficit of ~1,100 kcal would theoretically achieve this in a week. A safer rate is 0.5 kg/week (500 kcal deficit/day).
The Mifflin-St Jeor equation is widely considered the most accurate for estimating BMR in most adults.
Eating significantly below BMR is not recommended as it can slow metabolism, cause muscle loss, and lead to nutrient deficiencies.