Calorie Calculator

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at complete rest — such as breathing, circulation, and cell production. It represents roughly 60–75% of your total daily energy expenditure.

TDEE (Total Daily Energy Expenditure) is your total calorie burn per day, calculated by multiplying your BMR by an activity factor that accounts for exercise, daily movement, and the thermic effect of food. Your TDEE is the number of calories you need to maintain your current weight.

It is considered one of the most accurate equations for estimating BMR, typically within 10% of actual values measured by indirect calorimetry. It was derived from a sample of 495 healthy adults and has been validated across diverse populations.

A safe and sustainable weight loss rate is about 1 to 2 pounds per week, which requires a daily caloric deficit of 500 to 1,000 calories. To calculate this, first determine your TDEE using the calorie calculator, then subtract 500–1,000 from that number. However, you should never eat fewer than 1,200 calories per day as a woman or 1,500 calories per day as a man without medical supervision, as this can slow your metabolism and cause nutrient deficiencies. Use this calorie target as a starting point and adjust based on your weekly weight trend.

The calorie calculator provides an estimate based on averages and standard equations. Actual results vary due to factors like muscle mass, hormonal changes, sleep quality, stress levels, and metabolic adaptation — your body may burn fewer calories over time as it adjusts to a lower-calorie diet. Track your weight weekly rather than daily to identify the true trend, and recalculate your TDEE as your weight changes since a lighter body requires fewer calories. Consistency in tracking and patience with the process are key to achieving your goals.