Energy Balance Calculator

The Energy Balance Calculator estimates how many calories your body burns each day — a number you need to know whether you're trying to lose weight, gain muscle, or simply maintain where you are. Enter your gender, age, weight, height, physical activity level, and optionally your body fat percentage to get your Total Daily Energy Expenditure (TDEE). Secondary outputs include your Basal Metabolic Rate (BMR), BMI and BMI category, plus adjusted calorie targets for weight loss (−0.5 kg/week) and weight gain (+0.5 kg/week).

Gender *

years
kg
cm
%

Leave blank if unknown - will use standard BMR formula

Results

Total Daily Energy Expenditure (TDEE)

--

Basal Metabolic Rate (BMR)

--

Body Mass Index (BMI)

--

BMI Category

--

Calories for Weight Loss (-0.5kg/week)

--

Calories for Weight Gain (+0.5kg/week)

--

More Chemistry Tools

Frequently Asked Questions

What is TDEE and how is it different from BMR?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day including all activities. BMR (Basal Metabolic Rate) is only the calories your body needs at rest. TDEE = BMR × Activity Factor.

Which formula should I use for the most accurate results?

The Mifflin-St Jeor equation is generally recommended as the most accurate for most people. Use Katch-McArdle only if you know your body fat percentage accurately, as it accounts for lean body mass.

How accurate are TDEE calculations?

TDEE calculations provide estimates that are typically within 10-15% of actual values. Individual metabolic rates can vary, so use these numbers as a starting point and adjust based on real-world results.

Should I eat exactly my TDEE calories to maintain weight?

Your TDEE represents maintenance calories. To maintain weight, eat around this amount. For weight loss, eat 500-750 calories below TDEE. For weight gain, eat 300-500 calories above TDEE.

How often should I recalculate my TDEE?

Recalculate your TDEE whenever your weight changes significantly (5+ pounds), your activity level changes, or every few months to account for metabolic adaptations.

What if my actual weight loss/gain doesn't match the calculator?

Individual metabolisms vary. If results don't match expectations after 2-3 weeks, adjust your calorie intake by 100-200 calories and monitor for another few weeks.

Does age affect my daily energy expenditure?

Yes, metabolic rate typically decreases with age due to loss of muscle mass and reduced activity. The calculator accounts for age in its BMR calculations.

How do I determine my activity level accurately?

Be honest about your actual activity. Sedentary means desk job with little exercise. Include both formal exercise and daily activities like walking, cleaning, and fidgeting when selecting your level.