Calorie Calculator
Estimate how many calories you burn each day. Enter your details to get your BMR, your total daily energy expenditure and calorie targets for cutting, maintaining or bulking.
How to use the Calorie Calculator
Enter your gender, age, height and weight.
Choose the activity level that best matches a normal week.
Press Calculate calories to see your BMR, TDEE and cut/bulk targets.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — the calories you burn in a normal day.
Which formula is used?
The Mifflin-St Jeor equation: for men 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women the same with − 161 instead of + 5.
How do I lose or gain weight with this?
A deficit of about 500 kcal below maintenance tends to lose roughly 0.5 kg a week, and a 500 kcal surplus tends to gain about the same. Adjust slowly based on real results.