Fitness
Calorie Calculator
Daily energy needs
Estimate your total daily energy expenditure (TDEE) based on age, gender, height, weight, and activity level.
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How It Works
TDEE = BMR × activity factor
BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + s (s=+5 men, −161 women)
80 kg · 180 cm · 30 y · male · moderately active (×1.55)
- 1BMR = 800 + 1125 − 150 + 5 = 1,780 kcal
- 2TDEE = 1,780 × 1.55 = 2,759
Result: ≈ 2,759 kcal/day to maintain
Pro Tip
To lose ~0.5 kg/week, eat 500 kcal below TDEE — never below BMR.
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How to Use This Calculator
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