# Calorie Calculator (BMR + TDEE)

> Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Includes a goal-adjusted daily calorie target.

URL: https://uttir.com/calorie-calculator
Categories: calculators
Privacy: Math runs locally. No data leaves your device.

## About

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to keep you alive — breathing, circulating blood, maintaining body temperature. The Mifflin-St Jeor formula is the most accurate general-purpose BMR formula and is what this calculator uses.

Multiply BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the number of calories you actually burn in a day. From there, ±500 calories gives a sustainable loss or gain rate of about 0.5 kg (1 lb) per week.

## How to use

1. **Enter your details** — Age, sex, height, weight.
2. **Pick your activity level** — Sedentary, light, moderate, active, or very active.
3. **Pick a goal** — Lose, maintain, or gain — the tool gives you a target calorie count.

## Examples

### A typical office worker wanting to lose

30y male, 180cm, 80kg, sedentary, goal: lose.

Output:

```
BMR 1780 · TDEE 2136 · Target 1636 kcal/day
```

## FAQ

### Is the result accurate?

The Mifflin-St Jeor formula is accurate to within about ±10% for most adults. Real-world calorie burn varies based on muscle mass, genetics, sleep, stress, and other factors. Treat the result as a starting point, not gospel.

### How fast should I lose weight?

A safe, sustainable rate is 0.5–1 kg (1–2 lbs) per week. That corresponds to a daily deficit of 500–1000 kcal. Anything faster is hard to maintain and can cause muscle loss.

### What is TDEE?

Total Daily Energy Expenditure: the number of calories you burn per day, including activity. It is higher than BMR (basal metabolic rate) by a multiplier based on activity level. The tool uses the Mifflin-St Jeor equation for BMR.

## Related tools

- [BMI Calculator](https://uttir.com/bmi-calculator) — Calculate your Body Mass Index and see where you fall on the healthy range.
- [Percentage Calculator](https://uttir.com/percentage-calculator) — Three percentage tools in one: percent of a value, ratio as a percent, and percent change.
- [Salary Calculator](https://uttir.com/salary-calculator) — Convert between hourly, daily, weekly, biweekly, monthly, and annual salary. Adjust hours/week and weeks/year.

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For the full HTML page with the live tool, visit https://uttir.com/calorie-calculator.
This file is the markdown rendering at https://uttir.com/calorie-calculator.md. See https://uttir.com/llms.txt for a site-wide summary.