How to use it
- Enter weight, height, age, sex, and activity level.
- Click Calculate.
- View your BMR and maintenance calories.
What it does – The TDEE Calculator uses the Mifflin‑St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then applies an activity multiplier (1.2 – 1.9) to give your daily maintenance calories. Why it matters – Knowing your maintenance calories lets you set a realistic target for weight loss, gain, or maintenance without guesswork. How to read it – The BMR number is the calories your body burns at rest; the maintenance figure is what you need to eat to stay at your current weight given your activity level. Use the maintenance value as a baseline and adjust up or down by 10‑20 % depending on your goal. You can compare results across different activity levels to see how much extra movement changes your needs. The calculator updates instantly, so you can experiment with age or weight changes and instantly see the impact. No registration, no ads, just pure numbers you can trust. Add the BMR to your meal‑tracking app to verify you’re staying within your target zone. Remember that water retention and hormonal cycles can cause daily fluctuations; treat the number as a guide, not an absolute rule.
Pro tips
- Round BMR to the nearest 10 calories for easier meal planning.
- Use the sedentary multiplier (1.2) if you’re mostly sitting, even on active days.
- Enter weight in kilograms; the calculator does not auto‑convert.
- Avoid selecting ‘very active’ unless you train >1 hour daily; overestimation leads to slower results.
Real-life examples
- A 28‑year‑old office worker wants to know how many calories to eat to lose 5 kg.
- A college athlete needs to adjust his intake for a new training schedule.
- A busy parent wants to maintain weight while juggling daily chores.
Case study
Maria, 35, entered 68 kg, 165 cm, 35, female, lightly active and saw a BMR of 1,420 cal and maintenance of 2,200 cal. She cut 250 cal daily and dropped 0.5 kg per week, reaching her goal in 10 weeks.