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Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It accounts for 60–75% of total calorie burn for most people.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn each day. Eating at TDEE maintains your current weight. Eating below it causes weight loss, above it causes weight gain.
Which formula is used?
This calculator uses the Mifflin-St Jeor equation, published in 1990, which is considered the most accurate formula for estimating BMR for most people. It outperforms the older Harris-Benedict equation in clinical studies.
How many calories to lose 1kg per week?
1kg of body fat contains approximately 7,700 calories. To lose 1kg per week, you need a deficit of ~1,100 calories per day. Most health organisations recommend a maximum deficit of 500–750 calories/day (0.5–0.7kg/week) for sustainable, healthy loss.
Why are macros important?
Macronutrients (protein, fat, carbohydrates) each play distinct roles. Protein preserves muscle during weight loss and supports muscle building. Fat supports hormones and brain function. Carbohydrates fuel exercise and brain activity. The ratio matters as much as total calories.