Calorie Calculator (TDEE)
Daily calorie needs using Mifflin-St Jeor formula
BMR (resting)
—
kcal/day at rest
TDEE (maintain)
—
kcal/day to stay same
Lose 0.5 kg/week
—
Lose 1 kg/week
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Gain 0.5 kg/week
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Free calorie calculator — BMR, TDEE, weight goals
Toololis Calorie Calculator uses the Mifflin-St Jeor equation to compute your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and calorie targets for losing or gaining weight.
How to use this tool
- 1
Pick units
Metric (cm/kg) or Imperial (ft·in/lb).
- 2
Enter age, sex, weight, height
Used for Mifflin-St Jeor BMR equation.
- 3
Choose activity level
From sedentary (desk job, no exercise) to extremely active (athlete training 2×/day).
- 4
Read your numbers
BMR (resting), TDEE (maintenance), and suggested intakes for weight loss / gain.
The Mifflin-St Jeor equation
- 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
- TDEE = BMR × activity multiplier (1.2 to 1.9)
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate — calories your body burns at rest (breathing, circulation, etc.). Typically 60-75% of total daily calories.
What is TDEE?
Total Daily Energy Expenditure — your full daily calorie burn including exercise and activity.
TDEE = BMR × activity multiplier.Which formula?
Mifflin-St Jeor equation — most accurate for the general population. Used by nutritionists and research studies since 1990.
How much should I eat to lose weight?
Create a 500-750 kcal/day deficit below TDEE for sustainable weight loss (0.5-0.75 kg per week). Aggressive deficits (1000+) risk muscle loss and metabolic slowdown.
How much to gain?
Add 300-500 kcal above TDEE for lean muscle gain. Pair with strength training for 0.25-0.5 kg/week gain (mostly muscle at proper surplus).
Is this medical advice?
No. This is a calculator, not medical advice. Consult a registered dietitian or physician for personalized nutrition plans, especially if you have health conditions.
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