Calorie calculator
Basal metabolic rate (BMR) and daily need (TDEE).
- Instant
- Free
- Private (processed locally)
- No sign-up
Know your calorie needs
To manage your weight, the first step is to know your calorie needs. This tool calculates your basal metabolic rate (BMR) and then your total expenditure (TDEE) based on your activity level.
How to use the calculator
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Enter your profile
Sex, age, weight and height.
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Choose your activity
From sedentary to very active (see the table).
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Read your results
BMR and TDEE in kilocalories per day.
Activity factors
| Level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise | × 1.2 |
| Light | 1 to 3 days/week | × 1.375 |
| Moderate | 3 to 5 days/week | × 1.55 |
| Intense | 6 to 7 days/week | × 1.725 |
| Very intense | Physical job + sport | × 1.9 |
TDEE = BMR × activity factor.
Deficit, maintenance or surplus
- Lose weight: eat below your TDEE (a moderate, sustainable deficit).
- Maintain: aim for your TDEE.
- Build muscle: a slight surplus combined with strength training.
For information only. Not a substitute for advice from a doctor or nutritionist.
Frequently asked questions
What is the basal metabolic rate (BMR)?
It is the minimum energy your body spends at complete rest to maintain vital functions (breathing, circulation, temperature). It accounts for most of your calorie expenditure.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your total daily energy use: the BMR multiplied by an activity factor. It is the number of calories needed to maintain your weight.
Which formula is used?
The Mifflin-St Jeor formula, considered one of the most reliable: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (male) or − 161 (female).
How do I lose or gain weight?
To lose weight, create a deficit (for example −300 to −500 kcal below your TDEE). To gain, create an equivalent surplus. A change of ~7,700 kcal corresponds to about 1 kg.
Is the result accurate?
It is a reliable statistical estimate but individual factors matter: genetics, muscle mass and health. For medical follow-up, consult a health professional.