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TDEE calculation · Activity level reflection · Recommended calories per goalCalorie calculator
Calculate Total Daily Exhaustive (TDEE) and recommended intake for each goal based on age, gender, height, weight, and activity level.
🔥 TDEE Calculation⚡ Activity Level🎯 Calories per Goal📉 Weight Loss/Gain
📝 Enter body information
gender
age30 years old
세
10 years old30 years old55 years old80 years old
키170cm
cm
100160190220
weight65kg
kg
2080140200
Activity level
💡 TDEE (Total Daily Energy Consumption)It is calculated as Basal Metabolic Rate × Activity Factor.
📊 Calculation result
🔥
After entering the information
CalculatePlease press .
Daily Calorie Requirement (TDEE)
—
—
Basal Metabolic Rate (BMR)—
Weight maintenance calories—
Weight loss (-0.5kg/week)—
Weight loss (-1kg/week)—
Weight gain (+0.5kg/week)—
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What is a calorie calculator?
The calorie calculator calculates Total Daily Energy Expenditure (TDEE) based on Basal Metabolic Rate (BMR) and activity levels. Use it to set calorie goals for dieting, muscle gain, or weight maintenance.
Mifflin-Saint George formula (BMR)
Male BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age + 5
Female BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age − 161
TDEE = BMR × Activity Factor
Female BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age − 161
TDEE = BMR × Activity Factor
Goal-based Calorie Guide
- Weight loss: TDEE − 500kcal/day → Loss of approximately 0.5kg per week
- Fast weight loss: TDEE − 1,000kcal/day → Loss of approximately 1kg per week (maintain at least 1,200kcal)
- Muscle growth: TDEE + 300~500kcal/day + sufficient protein intake
💡 Reducing daily intake to 1,200kcal (women) / 1,500kcal (men) or less is not recommended due to the risk of nutritional deficiency.
Frequently Asked Questions
How many calories is appropriate per day?
Based on TDEE, consume the same amount as your TDEE when maintaining weight, TDEE minus 500 kcal when losing weight, and TDEE plus 300–500 kcal when gaining weight. Please check your TDEE first using this calculator.
How much do I need to reduce my calories to lose 1kg?
1 kg of body fat is approximately 7,700 kcal. If you create a daily deficit of 500 kcal, you can lose 1 kg in about two weeks. It is more effective when combined with exercise and dietary control.
What is the difference between basal metabolic rate and TDEE?
Basal Metabolic Rate (BMR) is the calories burned in a state of complete rest, while The Total Daily Exhaustion (TDEE) is the total calories burned per day, including actual activity. TDEE should be used as the standard when designing a diet.