Using your calorie targets
Start from your maintenance (TDEE) number and adjust based on your goal. Track your intake and weight over two to three weeks, then fine-tune. Metabolic estimates are starting points, not exact prescriptions.
Calorie Calculator (BMR & TDEE)
Estimate the calories you burn at rest (BMR) and each day (TDEE), with suggested targets for losing or gaining weight.
Last updated
Results
- Maintenance (TDEE)
- 2,633 cal/day
- Basal rate (BMR)
- 1,699 cal/day
- Mild weight loss(About 0.5 kg/week)
- 2,133 cal/day
- Weight gain(About 0.5 kg/week)
- 3,133 cal/day
Breakdown
- Basal rate (BMR)1,699 cal/day (65%)
- Activity934 cal/day (35%)
Worked example
Suppose you are a 30-year-old male, 175 cm tall, 75 kg, with a moderate activity level.
- 1.BMR = 10 x 75 + 6.25 x 175 - 5 x 30 + 51,699 cal/day
- 2.TDEE = BMR x moderate factor (1,698.75 x 1.55)2,633 cal/day
- 3.Mild weight loss (TDEE - 500)2,133 cal/day
- 4.Weight gain (TDEE + 500)3,133 cal/day
Result: Your maintenance is about 2,633 calories per day, with roughly 2,133 to lose and 3,133 to gain weight gradually.
Frequently asked questions
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