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Calorie needs (BMR + TDEE)
BMR
1624 kcal
TDEE
2517 kcal
×1.55
How to use it
Enter weight, height, age, sex and activity level (including your training) — get your basal metabolic rate (BMR, what you'd burn at total rest) and daily calorie target (TDEE, adjusted for activity). Eat a bit under TDEE to lose weight, a bit over to gain.
Formula and source
BMR (male) = 10×weight + 6.25×height − 5×age + 5
BMR (female) = 10×weight + 6.25×height − 5×age − 161
TDEE = BMR × activity factor (1.2–1.9)
Mifflin, St Jeor et al., 1990 (Am J Clin Nutr) — more accurate than the outdated Harris-Benedict formula
Worked example
70 kg, 175 cm, 35 y.o. male, moderate activity → BMR ≈ 1624 kcal, TDEE ≈ 2517 kcal/day. A 500 kcal/day deficit ≈ 0.45 kg of fat lost per week.
Limitations
- The formula is a population-average estimate; individual metabolism can differ by 5–10%.
- It ignores body composition (muscle mass share) — with high muscle mass, actual burn is usually higher than the estimate.
- The activity multiplier is a rough bucket; for accuracy, calibrate against actual weight change over 2-3 weeks.