Calorie (TDEE) Calculator
Daily calorie needs based on your activity level. BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + s; where s = 5 for Male, -161 for Female; TDEE = BMR * activity_multiplier; Weight Loss = TDEE - 500; Lean Gain = TDEE + 300 ; Activity Multiplier : Sedentary=1.2, Light=1.375, Moderate=1.55, Active=1.725, Very Active=1.9 How it works: Your Basal Metabolic Rate is the energy your body burns at complete rest. The Mifflin–St Jeor equation, used here, is the formula recommended by the Academy of Nutrition and Dietetics as the most accurate for most adults. Multiplying by an activity factor gives TDEE — your true daily burn. To lose roughly 0.5 kg (1 lb) per week, eat about 500 kcal below TDEE; to gain muscle, eat 250–500 above with resistance training. Larger deficits are harder to sustain and can cost muscle mass. FAQ: Why does my TDEE differ from my fitness tracker? Trackers estimate activity burn from heart rate and motion, with errors of 20–40%. Both numbers are estimates; adjust based on how your weight actually trends over 2–3 weeks. Validation: Estimates only — not medical advice; Larger deficits are harder to sustain and can cost muscle mass