Calorie Calculator (TDEE & BMR)
Calculate your daily calorie needs using the Mifflin-St Jeor formula. Find your BMR, TDEE, and targets for weight loss or muscle gain.
📖 About Calorie Calculator (TDEE & BMR)
Your Total Daily Energy Expenditure (TDEE) is the total calories you burn daily including metabolism and physical activity. Creating a 500 calorie/day deficit leads to approximately 1 pound of weight loss per week. A 500 calorie/day surplus supports muscle building. The Mifflin-St Jeor equation (1990) is the most accurate BMR formula currently available.
📜 History
Calorie science began with chemist Wilbur Atwater in the 1880s. The first BMR equation (Harris-Benedict) was published in 1918. The improved Mifflin-St Jeor equation, published in 1990, is the gold standard for clinical and research use today.
🎯 Common Uses
- Weight loss meal planning
- Muscle building nutrition
- Athletic performance nutrition
- Medical dietary counseling
- Intermittent fasting planning
- Healthy weight maintenance
FAQ's
❓ How many calories to lose weight?
Create a 500 calorie/day deficit below your TDEE to lose approximately 1 lb/week. For faster loss, increase deficit to 750-1000 calories, but do not go below 1,200 (women) or 1,500 (men) without medical supervision.
❓ What is BMR?
Basal Metabolic Rate is the calories your body burns at rest — for breathing, circulation, and cell repair. It accounts for 60-75% of total daily calorie burn.
❓ What is TDEE?
Total Daily Energy Expenditure = BMR × activity factor. Sedentary people multiply by 1.2, while very active people multiply by 1.725.
❓ Do I need to count calories to lose weight?
Calorie awareness is the most evidence-based weight loss method. While not mandatory, understanding your TDEE and deficit helps predict and control weight change scientifically.