How many calories do you burn a day?

How this calculator works

It starts with your basal metabolic rate (BMR), the energy your body uses at complete rest, from the Mifflin-St Jeor equation (Mifflin et al., 1990). In studies comparing the common formulas, it has been the most accurate for most adults.

That number is multiplied by an activity factor, from 1.2 for mostly sitting to 1.9 for a physical job plus training. The result is your total daily energy expenditure, or TDEE: the calories that keep your weight where it is.

Using it for training

If your goal is muscle, eating slightly above maintenance, roughly 250 kcal a day, supports a slow gain that is mostly muscle when paired with strength training. Bigger surpluses mainly add fat. Enough protein matters too: the macro calculator shows how to split your calories.

Why it's an estimate

Formulas describe averages. Muscle mass, genetics, sleep and how much you move outside the gym all shift the real number. Use the estimate as a starting point, then adjust based on how your weight and training actually respond over a few weeks.

Frequently asked questions

What's the difference between BMR and TDEE?

BMR is what you'd burn lying still all day. TDEE adds everything you do on top: walking, working, training. TDEE is the number to eat around.

Which activity level should I pick?

Most people overestimate. If you train three times a week and sit at work, "moderate" or "light" is usually closer than "hard".

Do I eat more on training days?

You can, but keeping the weekly average near your target is what counts.