Calorie Calculator (TDEE) - ZetaCalculator

Biological Sex

Age

Activity Level

Maintenance Calories (TDEE)

calories per day to maintain weight

BMR: kcal/day

⬇ WEIGHT LOSS

Mild (−0.25 kg/week)

Normal (−0.5 kg/week)

Extreme (−1 kg/week)

⬆ WEIGHT GAIN

Mild (+0.25 kg/week)

Normal (+0.5 kg/week)

📐 How Calorie Needs Are Calculated

Step 1: BMR (Basal Metabolic Rate)

BMR is the calories your body burns at complete rest — just to keep organs functioning.

Male: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Female: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Step 2: TDEE (Total Daily Energy Expenditure)

TDEE = BMR × Activity Factor. This accounts for calories burned through daily movement and exercise.

Step 3: Adjust for Goal

Lose Weight

TDEE − 500 = ~0.5 kg/week loss

Maintain

Eat at TDEE

Gain Weight

TDEE + 500 = ~0.5 kg/week gain

Activity Level Guide

1.2×

Sedentary

Desk job, no exercise

1.375×

Lightly Active

Walking, 1–3 workouts/week

1.55×

Moderately Active

3–5 workouts/week ← Most people

1.725×

Very Active

6–7 intense workouts/week

1.9×

Extra Active

Physical job + daily training

💡 Quick Tip

A deficit of 500 kcal/day leads to roughly 0.5 kg (1 lb) of fat loss per week — a safe, sustainable rate.

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