Calculates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies by physical activity multipliers.
๐ Step-by-Step Calculation Breakdown
Substituted values from your current calculation inputs:
Biological Sex: male
Age (Years): 30
Height (cm): 178
Weight (kg): 75
Activity Level: 1.375
How to Use This Calculator
Select biological sex and enter age, height, and weight.
Choose your weekly physical activity level.
Click Calculate to view maintenance, deficit, and surplus targets.
Example Calculation
A 30-year-old male, 180 cm, 80 kg with moderate exercise burns ~2,650 kcal/day to maintain weight.
Understanding the Results
A 500 kcal daily deficit typically leads to approximately 1 lb (0.45 kg) of fat loss per week.
Calorie Calculator โ TDEE, BMR & Daily Energy Needs
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day โ including resting metabolism, digestion, and physical activity. This calculator uses the Mifflin-St Jeor equation, the most scientifically validated BMR formula for healthy adults, to estimate your caloric needs.
What Is TDEE and Why Does It Matter?
TDEE is the cornerstone of any effective nutrition plan. Whether your goal is fat loss, muscle gain, or weight maintenance, your daily caloric intake relative to your TDEE determines the outcome:
Calories In = TDEE: Weight maintenance
Calories In < TDEE: Fat loss (the larger the deficit, the faster but also riskier the loss)
Calories In > TDEE: Weight gain (ideally lean mass gain when paired with resistance training)
Example: 30-year-old male, 175 cm, 75 kg โ BMR = 750 + 1093.75 โ 150 + 5 = 1,698.75 kcal/day
Activity Level Multipliers (PAL Factors)
Activity Level
Multiplier
Description
Sedentary
ร 1.2
Desk job, little to no exercise
Lightly Active
ร 1.375
Light exercise 1โ3 days/week
Moderately Active
ร 1.55
Moderate exercise 3โ5 days/week
Very Active
ร 1.725
Hard exercise 6โ7 days/week
Extremely Active
ร 1.9
Physical labour job + daily training
Setting Your Calorie Target
A 500 kcal/day deficit creates a theoretical 0.45 kg (1 lb) of fat loss per week โ the safest rate for most healthy adults. Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision, as very low calorie diets risk muscle loss, hormonal disruption, and micronutrient deficiencies.
For muscle gain, a 300โ500 kcal surplus (lean bulk) minimises fat gain while providing enough energy for hypertrophy.
Macronutrient Distribution
Once you know your calorie target, use our Macro Calculator to distribute those calories between protein, carbohydrates, and fats based on your specific fitness strategy.
Medical Disclaimer: Medical Disclaimer: This calculator provides mathematical estimates based on published physiological equations for educational purposes only. It does not provide medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare professional before making health decisions.
Frequently Asked Questions
What is the minimum safe calorie intake?
General medical consensus advises adult women not to consume fewer than 1,200 kcal/day and men not fewer than 1,500 kcal/day without physician supervision.
What is TDEE and how is it different from BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic physiological functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor โ it represents total daily calorie burn including exercise and non-exercise activity.
Which activity level should I choose in the calorie calculator?
Choose based on your actual exercise frequency: Sedentary (desk job, little movement), Lightly Active (exercise 1-3 days/week), Moderately Active (exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extremely Active (physical job plus daily training).
How many calories should I eat to lose 1 kg per week?
One kilogram of body fat contains approximately 7,700 calories. To lose 1 kg per week, you need a deficit of about 1,100 kcal/day โ which is considered aggressive. A safer rate is 0.5 kg/week with a 550 kcal/day deficit.
Does eating less always lead to more fat loss?
Not necessarily. Extreme caloric restriction triggers metabolic adaptation (the body reduces its metabolic rate), increases muscle loss, and elevates cortisol. A moderate deficit of 300-500 kcal/day with adequate protein is more sustainable and effective.
Basal metabolic rate, total daily energy expenditure, macro ratios, protein needs, and deficit targets. Use these interconnected tools to verify results and explore alternative calculation scenarios:
Health calculator results are statistical estimates based on published population formulas. They are not medical diagnoses. Consult a qualified professional for medical decisions.
