Calorie & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to plan weight loss or muscle gain.
About the Calorie & TDEE Calculator
The CalcNest Calorie & TDEE Calculator helps you plan your fitness and nutrition by calculating your exact daily energy expenditure. Whether your goal is fat loss, muscle growth, or maintaining peak energy levels, understanding your caloric baseline is the key to sustainable progress.
Mathematical Formula
Men BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier (1.2 to 1.9) Calculates resting Basal Metabolic Rate using the clinically validated Mifflin-St Jeor equation, then scales by physical activity level to determine daily maintenance and fat loss caloric targets.
Variables & Components
Worked Example: 28-Year-Old Male, 72kg, 175cm, Moderately Active
Suppose a 28-year-old male exercising 3-5 days/week wants to calculate his maintenance calories and fat-loss targets.
Step-by-Step Calculation
- Calculate BMR: (10 × 72) + (6.25 × 175) - (5 × 28) + 5 = 720 + 1093.75 - 140 + 5 = 1,679 kcal/day.
- Apply moderate activity multiplier (1.55): 1,679 × 1.55 = 2,602 kcal/day (TDEE).
- Calculate fat loss target (-500 kcal deficit): 2,602 - 500 = 2,102 kcal/day for ~0.5 kg/week loss.
- Calculate healthy macro split (30% Protein, 40% Carbs, 30% Fat): 158g Protein, 210g Carbs, 70g Fat.
How to Use This Calculator
Select your biological sex (Male or Female).
Enter your Age, Height (in cm), and Body Weight (in kg).
Choose your typical Physical Activity Level from sedentary to very active.
View your exact BMR, TDEE maintenance calories, fat loss deficit targets, and macronutrient distribution.