Calorie Calculator — BMR & TDEE · Daily Calorie Needs CalculatorMifflin–St Jeor · Harris-Benedict · Weight Loss · Muscle Gain · Maintenance
Use this free Calorie Calculator to accurately estimate your Basal Metabolic Rate (BMR) — the precise number of calories your body burns at rest to sustain essential vital physiological functions including breathing, circulation, cell repair, and hormonal regulation — and your full Total Daily Energy Expenditure (TDEE), the actual total calories burned per day based on your real-world activity level. Powered by the clinically validated Mifflin–St Jeor equation — the most accurate BMR formula recommended by registered dietitians and sports nutritionists — and cross-referenced with the classic Harris-Benedict formula, this TDEE and BMR calculator uses your age, biological sex, height, weight, and physical activity level (PAL) to deliver a precise daily calorie intake recommendation for every goal.
This fitness calorie calculator computes your ideal daily calorie target across all five goals: aggressive fat loss (large calorie deficit) · moderate weight loss (sustainable calorie deficit) · calorie maintenance (weight management) · lean muscle gain (moderate calorie surplus) · aggressive bulk (large calorie surplus). Your TDEE is calculated by multiplying your BMR by your PAL activity multiplier: Sedentary (×1.2), Lightly Active (×1.375), Moderately Active (×1.55), Very Active (×1.725), or Extra Active (×1.9) — forming the precise foundation for your calorie deficit plan, calorie surplus strategy, macro tracking, and body recomposition program. Used daily by personal trainers, competitive bodybuilders, sports nutritionists, and registered dietitians (RDs) worldwide for accurate nutrition planning and weight management.
⚠ Medical Disclaimer: This calorie calculator provides estimates for informational and educational purposes onlyand does not replace professional medical or nutritional advice. Individual metabolic rates vary significantly based on genetics, thyroid function, lean muscle mass, medications, and underlying health conditions. Always consult a licensed doctor, registered dietitian (RD), or certified nutritionist before making significant changes to your diet, daily calorie intake, or exercise program — especially if managing obesity, diabetes, eating disorders, or cardiovascular disease.
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Fitness Calorie Calculator — Calories Burned by Exercise Type, Duration, and Body Weight
Exercise calorie expenditure depends on three factors: activity type (metabolic intensity), body weight, and duration. The MET (Metabolic Equivalent of Task) system standardizes activity intensity — sitting is 1.0 MET, brisk walking is 3.5 MET, running at 10 km/h is 10 MET, competitive cycling is 12-16 MET. Calories burned = MET × weight(kg) × hours. A 75 kg person running at 10 km/h for 45 minutes burns 75 × 10 × 0.75 = 562.5 calories. The fitness calorie calculator applies published MET values for hundreds of activities from the Compendium of Physical Activities.
Wearable fitness trackers consistently overestimate calorie burn for certain activities — particularly interval training, weightlifting, and non-steady-state exercise — because they extrapolate from heart rate during periods of elevated heart rate that are not fully caused by sustained aerobic work. Studies show consumer wearables overestimate calorie burn by 15-70% depending on activity type. The calculator provides MET-based estimates which, while imperfect, are systematically derived and consistent across activities rather than algorithmically biased toward flattering overestimates.
Net calorie burn (total burn minus resting metabolism that would have occurred anyway) is smaller than gross calorie burn and more relevant for weight management. If you burn 500 calories during a 45-minute run but would have burned 75 calories resting during that same 45 minutes, the net exercise contribution to your deficit is 425 calories. This distinction matters when you are eating back exercise calories — eating back 100% of tracked calories often eliminates the deficit entirely because trackers report gross, not net, calorie burn.