Calorie Calculator TDEE

Your daily calorie requirement combines two components: Basal Metabolic Rate (BMR) and activity level. BMR — the calories your body burns at complete rest — accounts for 60-75% of total daily expenditure. The Mifflin-St Jeor equation, considered the most accurate formula, calculates BMR as (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men (−161 for women). A 30-year-old man weighing 80kg at 180cm has a BMR of approximately 1,780 calories. Multiply by an activity factor — 1.2 for sedentary, 1.55 for moderate exercise 3-5 days per week, 1.725 for intense daily exercise — to get Total Daily Energy Expenditure (TDEE). At moderate activity, this person needs about 2,760 calories daily to maintain weight. To lose 0.5kg per week, reduce by 500 calories (2,260). To gain muscle, add 300-500 calories (3,060-3,260). This calculator runs these formulas instantly in your browser with no data transmitted anywhere.

A sustainable calorie deficit for weight loss is 500-750 calories below TDEE, producing 0.5-0.75kg of fat loss per week. Going below 1,500 calories (men) or 1,200 calories (women) is generally not recommended without medical supervision, as it risks nutrient deficiencies and metabolic slowdown. For muscle building, a surplus of 250-500 calories above TDEE paired with resistance training promotes lean mass gain with minimal fat accumulation. Protein intake matters at any calorie level — research suggests 1.6-2.2g per kg of body weight for active individuals. At 80kg, that is 128-176g of protein daily. Each gram of protein contains 4 calories, so 150g of protein accounts for 600 calories of your total intake. The remaining calories split between carbohydrates (4 cal/g) and fats (9 cal/g) based on preference and activity type. Endurance athletes typically favor higher carbs, while those doing moderate exercise often do well with balanced macros. Adjust your targets every 4-6 weeks as your weight and activity change.