Calorie Calculator (TDEE)

Basal Metabolic Rate. The number of calories your body burns to perform basic life-sustaining functions at complete rest.

Total Daily Energy Expenditure. The total calories you burn per day including all exercise and physical activity.

BMR is your resting calorie burn — the energy your body needs just to stay alive. TDEE builds on BMR by adding your daily activity calories. TDEE = BMR × Activity Multiplier. Use TDEE as your daily calorie budget.

The Mild Loss card shows your TDEE minus 250 kcal/day. This gentle deficit produces approximately 0.25 kg (0.5 lb) of fat loss per week — the most sustainable and least restrictive approach recommended for long-term weight management.

Consuming 300 to 500 calories below your TDEE creates a safe weight-loss calorie deficit. The Mild Loss card (−250) is ideal for beginners. The Cut card (−500) targets 0.5 kg/week loss.

Each card shows a recommended daily calorie intake for a specific goal. Cards with a minimum floor badge indicate the calculated deficit is below the safe minimum (1,200 kcal for women, 1,500 kcal for men). Never follow a calorie target below these floors without medical supervision.

The general minimum recommended daily intake is 1,200 kcal for women and 1,500 kcal for men. Eating below these levels without medical guidance risks nutrient deficiencies and metabolic adaptation. This calculator enforces these floors automatically on all goal cards.

Sedentary (little to no exercise), Light (1–3 days/wk), Moderate (3–5 days/wk), Very Active (6–7 days/wk), Extra Active (physical job and daily workouts).

The speed at which your body converts food intake into usable energy.