Calorie Calculator: Estimate BMR & Daily Calorie Needs (TDEE)
Calorie Calculator
Weight management comes down to the balance of calories in vs. calories out. But the exact daily calorie target is different for every person. Your age, gender, weight, and activity level all shape that number — a generic “2,000 calories” guideline won’t cut it.
Daily Calorie Calculator
BMR · TDEE
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula.
BMR
1649 kcal
TDEE
2556 kcal
Weight Loss
2056
kcal
Maintenance
2556
kcal
Weight Gain
3056
kcal
Recommended Macros (based on TDEE)
Protein 30%
192g
Carbs 40%
256g
Fat 30%
85g
BMR vs. TDEE
| Term | Definition | Key Detail |
|---|---|---|
| BMR (Basal Metabolic Rate) | Calories burned at complete rest | Breathing, heartbeat, temperature regulation |
| TDEE (Total Daily Energy Expenditure) | Actual daily calories burned | BMR × activity multiplier |
Calculation formula (Revised Harris-Benedict)
- Men: BMR = 88.36 + (13.4 × weight kg) + (4.8 × height cm) − (5.7 × age)
- Women: BMR = 447.6 + (9.25 × weight kg) + (3.10 × height cm) − (4.33 × age)
TDEE activity multipliers: Sedentary ×1.2 / Light exercise (1–3×/wk) ×1.375 / Moderate (3–5×/wk) ×1.55 / Heavy daily exercise ×1.725 / Physical labor + exercise ×1.9
Calorie Targets by Goal
| Goal | Calorie Adjustment | Expected Weekly Change |
|---|---|---|
| Gradual weight loss | TDEE − 250 kcal | ~0.25 kg lost |
| Standard weight loss | TDEE − 500 kcal | ~0.5 kg lost |
| Weight maintenance | TDEE | — |
| Lean muscle gain | TDEE + 250–300 kcal | ~0.25 kg gained |
Never go below 1,200 kcal/day. Eating less than your BMR causes muscle loss, nutritional deficiency, and immune suppression. A small, consistent deficit is far healthier than severe restriction.
Calorie Reference: Common Foods
| Food | Serving | Calories |
|---|---|---|
| White rice (cooked) | 180 g | ~240 kcal |
| Chicken breast (grilled) | 200 g | ~330 kcal |
| Beef hamburger (fast food) | 230 g | ~590 kcal |
| Pasta (cooked, plain) | 200 g | ~310 kcal |
| Pork belly / bacon | 200 g | ~560 kcal |
| Salmon fillet | 200 g | ~415 kcal |
| Black coffee | 240 ml | ~5 kcal |
| Latte (whole milk) | 350 ml | ~190 kcal |
| Avocado (1 whole) | 150 g | ~240 kcal |
| Salad (with dressing) | 250 g | ~150–300 kcal |
OIYO Editorial
Editorial DeskThe OIYO editorial desk researches money, law, lifestyle, and self-understanding topics against primary sources and public statistics. Every piece carries source notes and is reviewed on a regular cycle for accuracy and usefulness.