SuperCalc

Calorie & TDEE Calculator

Calculate your daily calorie needs based on your age, gender, height, weight, and activity level. See BMR, TDEE, and macros for your goal.

Calorie / TDEE Calculator

Enter your details to calculate your daily calorie needs, TDEE, and macronutrient breakdown.

Gender
years
cm
kg
Activity Level
Goal

Activity Level Reference

How activity levels affect your Total Daily Energy Expenditure.

LevelMultiplier
Sedentary
x1.2
Lightly Active
x1.375
Moderately ActiveSelected
x1.55
Very Active
x1.725
Extremely Active
x1.9

How calorie calculators work

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production — while completely at rest. This calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely regarded as the most reliable BMR formula for non-obese adults.

The formulas are: Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 and Women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

TDEE multiplies your BMR by an activity factor to estimate how many calories you actually burn each day. The difference between TDEE and your calorie intake determines whether you lose, maintain, or gain weight over time.

FAQ

How are daily calorie needs calculated?
Your daily calorie needs are calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender. Then, BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for extremely active) to get your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including basal metabolism, physical activity, and the thermic effect of food. TDEE is the number you need to match to maintain your current weight. Eating below TDEE causes weight loss; eating above causes weight gain.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR prediction formula for most adults. Studies show it estimates BMR within 10% for the majority of people. However, it does not account for body composition — highly muscular individuals may have a higher BMR than predicted, while those with higher body fat percentages may have a lower one.
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your TDEE leads to roughly 1 pound (0.45 kg) of fat loss per week, since 1 pound of body fat stores about 3,500 calories. A mild deficit of 250 calories is more sustainable for some people, while 750 calories is more aggressive. Deficits below 1,200 total daily calories are generally not recommended without medical supervision.
What are macronutrients?
Macronutrients are the three main categories of nutrients that provide energy: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). A balanced macro split of 30% protein, 40% carbs, and 30% fat works well for most people, but optimal ratios vary based on goals, activity type, and individual metabolism.
Should I eat back exercise calories?
Generally, no — especially if weight loss is your goal. Activity trackers and machines tend to overestimate calorie burn by 20–50%. Your TDEE already accounts for your overall activity level. If you do an unusually intense workout and feel genuinely hungry, eating a small portion back (about half) is a safer approach than eating the full estimated burn.

Medical disclaimer: This calculator provides estimates based on population-level formulas. Individual calorie needs vary based on body composition, genetics, medical conditions, and other factors. These results are not a substitute for professional nutritional advice. Consult a healthcare provider or registered dietitian before making significant changes to your diet.

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