Daily Target
2,759
kcal / day
Maintenance (TDEE)
2,759
kcal / day
BMR
1,780
kcal at rest
How the Calorie Calculator Works
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at complete rest to keep your heart beating, lungs breathing, and cells working. This calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate BMR formulas. It factors in your sex, age, height, and weight.
Total Daily Energy Expenditure (TDEE)
TDEE is your BMR multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). It represents all the calories you burn in a typical day, including exercise and daily movement. Eating at your TDEE keeps your weight stable — this is your maintenance level.
Cutting and bulking pace
To lose or gain weight, you eat below or above your maintenance calories. Roughly 7,700 calories equal one kilogram of body mass, so a 0.5 kg/week pace means a daily deficit or surplus of about 550 calories. Faster paces produce quicker results but a cut that is too aggressive risks muscle loss, while a bulk that is too fast adds excess fat. The projected date assumes a steady, consistent pace.
Frequently asked questions
How accurate is this calorie calculator?
It uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating basal metabolic rate. Real needs vary with body composition, genetics, and activity, so treat the numbers as a starting point and adjust based on how your weight actually changes over 2–3 weeks.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body burns at complete rest just to stay alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, representing everything you burn in a full day. Eating at your TDEE keeps your weight stable.
How fast should I cut or bulk?
A deficit or surplus of about 500 kcal/day changes your weight by roughly 0.5 kg (1.1 lb) per week. Faster cuts risk muscle loss and fatigue; faster bulks add more fat. Most people do best with 0.25–0.5 kg per week.
Why is there a minimum calorie warning?
Eating too little slows your metabolism and makes diets hard to sustain. We flag targets below 1,500 kcal for men and 1,200 kcal for women. If your plan falls below the floor, choose a slower pace or increase your activity instead.