Knowing your daily calorie needs is the foundation of weight loss, muscle gain, and maintenance planning. CinexTech's Calorie Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) from age, sex, height, weight, and activity level. The result shows maintenance calories plus simple weight loss and weight gain targets. It works with metric and imperial units, making it useful for users in the USA, UK, and anywhere else.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It estimates how many calories your body burns in a day after accounting for basic metabolism and activity. Eating around your TDEE maintains weight. Eating below it tends to reduce weight. Eating above it tends to increase weight.
- BMR estimates calories burned at rest.
- Activity level adjusts BMR into daily maintenance calories.
- A 500-calorie daily deficit is a common weight-loss starting point.
- A 300-calorie surplus is a common lean-gain starting point.
How Calories Are Calculated
This tool uses the Mifflin-St Jeor equation, a widely used formula for estimating BMR. It then multiplies BMR by an activity factor ranging from sedentary to very active. The result is an estimate, not a medical prescription.
How to Use This Calorie Calculator
Choose metric or imperial units, enter your age, sex, weight, height, and activity level. The tool instantly estimates maintenance calories, BMR, a weight-loss target, and a weight-gain target.
Frequently Asked Questions
How many calories should I eat per day?
Your daily calories depend on age, sex, height, weight, and activity level. This calculator estimates maintenance calories using TDEE.
What is BMR?
BMR is Basal Metabolic Rate — the estimated calories your body burns at rest for basic functions like breathing and circulation.
Is this calculator accurate?
It provides a useful estimate, but real calorie needs vary by metabolism, activity tracking accuracy, muscle mass, and health status. Adjust based on progress over several weeks.
Can I use pounds and inches?
Yes. Switch to Imperial mode to enter weight in pounds and height in inches.
Conclusion
A calorie calculator gives you a practical starting point for nutrition planning. Use CinexTech's TDEE calculator to estimate maintenance, weight loss, and weight gain targets. For body weight screening, try the BMI Calculator.
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