Free Online Calorie Calculator (TDEE & BMR)
Calculate your daily calorie needs using the scientifically-backed Mifflin-St Jeor equation.
BMR (Bazal Metabolizma Hızı)
1,674
cal/day
TDEE (Toplam Günlük Enerji Harcaması)
2,594
cal/day
Daily Calorie Goals
| Weight Loss | 2,094 cal |
| Mild Weight Loss | 2,344 cal |
| Maintain Weight | 2,594 cal |
| Mild Weight Gain | 2,844 cal |
| Weight Gain | 3,094 cal |
Macronutrient Split
Understanding BMR and TDEE
Your body burns calories just to stay alive — breathing, circulating blood, maintaining body temperature, repairing cells. This baseline energy expenditure is your Basal Metabolic Rate (BMR). It's what you'd burn lying in bed all day doing absolutely nothing.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for movement, exercise, and the thermic effect of food (digestion itself burns calories — about 10% of intake). TDEE is the number that actually matters for weight management.
This calculator uses the Mifflin-St Jeor equation (1990), which research has shown to be the most accurate for most people: - Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 - Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
The older Harris-Benedict equation (1919) tends to overestimate by 5–15%, especially for overweight individuals. Mifflin-St Jeor was validated against indirect calorimetry (the gold standard) and is recommended by the Academy of Nutrition and Dietetics.
Activity multipliers: Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Very active (×1.725), Extra active (×1.9). Most office workers are sedentary or lightly active, even if they exercise 3x/week.
When to Use a Calorie Calculator
Starting a weight loss plan
To lose weight, you need a calorie deficit — eating less than your TDEE. A 500 cal/day deficit produces roughly 1 lb/week loss. Calculate your TDEE first, then subtract 300–500 calories for a sustainable deficit.
Building muscle (bulking)
Muscle growth requires a calorie surplus — eating more than your TDEE. A 200–300 cal/day surplus supports muscle growth without excessive fat gain. Calculate your TDEE and add calories from protein-rich foods.
Maintaining weight during life changes
Your calorie needs change with age, activity level, and body composition. Recalculate when you change jobs (desk job vs active job), start or stop exercising, or every 5–10 years as metabolism naturally slows.
Planning meals and macros
Once you know your daily calorie target, you can plan macronutrient ratios. A common split: 30% protein, 35% carbs, 35% fat for general fitness. Athletes might go 30/50/20.
Calorie Calculation Tips
Most people overestimate their activity level
If you work a desk job and exercise 3–4 times per week for 30–60 minutes, you're "lightly active" — not "moderately active." The activity multipliers assume the activity level applies to your entire day, not just your workout hour. When in doubt, choose one level lower.
These are estimates, not exact numbers
Individual metabolism varies by 10–15% from calculated values due to genetics, muscle mass, hormones, and gut microbiome. Use the calculator as a starting point, then adjust based on real-world results over 2–4 weeks.
Don't go below 1,200 (women) or 1,500 (men) calories
Very low calorie diets risk nutrient deficiencies, muscle loss, metabolic adaptation, and are hard to sustain. A moderate deficit (300–500 below TDEE) is more effective long-term than an aggressive one.
Recalculate as your weight changes
As you lose weight, your TDEE decreases (smaller body = less energy needed). Recalculate every 10–15 lbs lost to avoid plateaus. This is why weight loss slows over time — your deficit shrinks as you get lighter.
Features
- BMR calculation using the Mifflin-St Jeor equation
- TDEE calculation with 5 activity levels
- Calorie targets for weight loss, maintenance, and gain
- Macronutrient breakdown (protein, carbs, fat)
- Supports metric (kg/cm) and imperial (lbs/inches)
- Separate calculations for men and women
- No signup — instant results in your browser
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to maintain basic life functions like breathing, circulation, and cell repair. It typically accounts for 60–75% of your total daily calorie burn. BMR decreases with age and increases with muscle mass.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your total calorie burn including all activity — BMR plus exercise, walking, fidgeting, digestion, and daily movement. This is the number you compare against your food intake for weight management. Eat below TDEE to lose weight, above to gain.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate to within ±10% for most people when the correct activity level is selected. It's the most validated equation available without lab testing. For higher accuracy, you'd need indirect calorimetry (breathing into a machine that measures oxygen consumption).
What activity level should I choose?
Sedentary: desk job, no exercise. Lightly active: desk job + exercise 1–3 days/week. Moderately active: active job or exercise 3–5 days/week. Very active: physical job + daily exercise. Extra active: athlete training twice daily. Most people should choose one level lower than they think.
How many calories should I eat to lose weight?
A deficit of 500 calories below your TDEE produces approximately 1 lb (0.45 kg) of weight loss per week. A 300-calorie deficit is more sustainable and preserves more muscle. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
Tips & Related Workflows
- Check your BMI alongside calorie needs with our BMI Calculator.
- Convert between metric and imperial measurements with our Unit Converter.
- Calculate macronutrient percentages with our Percentage Calculator.