Calorie / TDEE Calculator
Daily calorie estimates
- Maintenance calories (TDEE)
- 2,769 kcal/day
- Weight-loss calorie target
- 2,215 kcal/day
- Basal metabolic rate (BMR)
- 1,624 kcal/day
Uses the same lean-mass Katch–McArdle model as the nutrition calculator, including a fixed 10% thermic effect of food. Age is not an input to this model.
Estimates for adults, not medical advice. A calorie deficit may be inappropriate for people who are underweight, pregnant, breastfeeding, or have medical conditions. Consult a qualified professional before changing your diet.
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How it works
Enter weight in kilograms, height in centimeters, body fat percentage, and activity level. Lean mass L is the lower of the body-fat-based estimate and the Boer estimate; A is the activity multiplier. The calculator uses unrounded BMR to estimate TDEE, then applies your chosen deficit (0–30%). Results match the nutrition calculator with its default 10% thermic effect of food, without showing macros.
Example
At the sample settings (male, 75 kg, 175 cm, 15% body fat, moderate activity), maintenance is about 2,769 kcal/day. A 20% deficit gives about 2,215 kcal/day. These are illustrative estimates, not prescribed intake levels.
Frequently asked questions
Do I need to know my body fat percentage?
Yes. This tool reuses a body-composition model, so body fat is required. Measurement errors affect the estimate; use a consistent measurement method and adjust with professional guidance.
Why can TDEE differ from another calculator?
Other calculators may use age-based formulas or different activity and food-digestion assumptions. This one uses Katch–McArdle with a conservative lean-mass estimate and adds a fixed 10% thermic effect of food.