BMR
0 kcal/day
Welcome back! Use your last details?
Free TDEE Calculator: How many calories do you really need?
Answer 4 quick questions and get your personal calorie & macro plan.
- Free
- No signup
- Your data stays on your device
- Mifflin-St Jeor & Katch-McArdle formulas
- Asian (DOH) BMI ranges for Filipinos
- Calories, macros & a Filipino food guide
Your results
Your daily target Maintain
0kcal
BMI
0
Asian (DOH) ranges
Ideal weight
0
Range of the Hamwi, Devine, Robinson & Miller formulas
Lean / Fat mass
0 / 0
Macros
Goal
Diet style
Calories by activity level
These are estimates — everyone’s metabolism is a little different. Weigh yourself for 2–3 weeks and, if your weight isn’t moving as expected, adjust by 100–200 kcal/day. Consult a doctor or dietitian for medical advice.
The complete guide
How to use the TDEE calculator
Four quick questions, one clear plan. Here’s what each step does, what your numbers mean and how to turn them into real results.
01Step by step
-
Enter your gender and age
Select Male or Female, then set your age — type it in the box or tap the − and + buttons. Calorie needs change with sex and age, so these details make your result more accurate. Click Next.
-
Add your body measurements
Choose Metric (kg and cm) or Imperial (lbs, feet and inches). Type your weight and height, or drag the sliders. Use your current weight — measured in the morning if possible. Click Next.
-
Choose your activity level
Pick the option that best describes a typical week:
- Sedentary — you sit most of the day and rarely exercise× 1.2
- Lightly Active — exercise 1–3 days a week× 1.375
- Moderately Active — exercise 3–5 days a week× 1.55
- Very Active — exercise 6–7 days a week× 1.725
- Athlete — you train twice a day× 1.9
Be honest. Most people overestimate their activity, which leads to a calorie target that’s too high. If you’re torn between two levels, pick the lower one.
-
Pick your goal and pace
Choose Lose weight, Maintain or Build muscle. If you’re losing or building, set your weekly pace with the slider. Know your body fat %? Open the optional field to switch to the Katch-McArdle formula. Then click Show my results.
-
Read your results
A summary of your inputs sits at the top of the results page. Click Edit any time to change them and see updated numbers.
-
Fine-tune your goal and diet style
In the Macros section you can switch goal — Lose (below maintenance), Maintain or Build (above maintenance for muscle gain) — and pick a diet style: Balanced, Low Carb or High Carb. Your daily protein, fat and carbs update instantly.
-
Save or share your plan
Use Copy results to paste your plan into notes, Share to send it to someone, or Print to keep a paper copy.
02Understanding your results
Daily calorie target
How many calories to eat each day for your chosen goal. The card also shows your maintenance calories and your weekly total. When losing, the target never drops below about 1,200 kcal (women) or 1,500 kcal (men).
BMR
The calories you burn at complete rest. Don’t eat far below this for long periods without medical guidance.
BMI
Weight compared to height, using the Asian cut-offs followed by the Philippine DOH. It can’t tell muscle from fat, so use it as a rough guide only.
< 18.5
18.5–22.9 normal
23–24.9
25+
Ideal weight
A healthy range based on four formulas — Hamwi, Devine, Robinson and Miller. A range is more realistic than a single number.
Lean & fat mass
Shown when you enter your body fat %. It splits your weight into lean mass (muscle, bone, organs, water) and fat mass, so you can track body composition — not just the scale.
Calories by activity level
Your TDEE at every activity level, so you can see how your needs would change if your routine got more — or less — active.
Macros
The three nutrients that provide calories. You get grams per day and grams per meal, based on three meals.
- Protein4 kcal / g
- Carbs4 kcal / g
- Fat9 kcal / g
03How to use your TDEE to reach your goal
Lose weight
−300 to −500 kcal/day
Eat this much below your TDEE for a steady loss of about 0.25–0.5 kg a week for most people.
Maintain
≈ TDEE
Eat close to your TDEE and keep your activity level stable.
Build muscle
+200 to +300 kcal/day
Eat this much above your TDEE, follow a strength training plan and keep protein high.
04Calories in common Filipino foods
Your TDEE tells you how much to eat — here’s what that looks like on a Filipino plate. Use these as rough guides: calories change a lot with the recipe, the cut of meat, how much oil is used and how big the serving is.
| Food | Serving | ≈ kcal |
|---|---|---|
| Kanin & tinapay (rice & bread) | ||
| White rice (kanin) | 1 cup cooked | 205 |
| Garlic fried rice (sinangag) | 1 cup | 250–300 |
| Pandesal | 1 roll | 90–120 |
| Ensaymada | 1 piece | 300–420 |
| Ulam (main dishes) | ||
| Chicken adobo | 1 serving (~150 g) | 250–350 |
| Pork adobo | 100 g | 300–350 |
| Sinigang na baboy | 1 bowl (~250 g) | 150–170 |
| Chicken tinola | 1 bowl | ~270 |
| Lechon kawali | 100 g | 500–590 |
| Pinakbet | 1 cup | ~110 |
| Longganisa | 1 piece | 125–150 |
| Lumpiang shanghai | 1 roll | ~55 |
| Tapsilog | 1 plate | 550–700 |
| Merienda, sweets & drinks | ||
| Pancit bihon / canton | 1 cup | 300–350 |
| Turon | 1 piece | ~175 |
| Halo-halo | 1 cup | 150–300+ |
| Banana (latundan) | 1 piece | ~80 |
| Soft drink (cola) | 1 can, 355 ml | ~150 |
Approximate values compiled from USDA FoodData Central and common nutrition databases. Check the label or weigh your food when you can.
A sample Filipino day at about 1,700 kcal
Almusal Breakfast
- 2 pandesal
- 1 boiled egg
- 1 banana
≈ 375 kcal
Tanghalian Lunch
- 1 cup rice
- 1 bowl chicken tinola
- 1 cup boiled kangkong
≈ 500 kcal
Merienda Snack
- 1 turon
≈ 175 kcal
Hapunan Dinner
- 1 cup rice
- 1 serving chicken adobo
- 1 cup pinakbet
≈ 615 kcal
Total: about 1,665 kcal — a fit for many women aiming to lose weight slowly. Need more? Add rice or a bigger ulam serving; need less? Trim the rice first.
Rice is your biggest lever
Each cup of rice is about 205 kcal. Going from 2 cups to 1 at lunch and dinner saves roughly 400 kcal a day — often the whole deficit you need.
Choose sabaw over prito
Soup dishes like tinola and sinigang are far lighter than fried ones like lechon kawali or crispy pata, and they still fill you up.
Drinks count too
One can of soft drink is about 150 kcal, and milk tea or sweetened iced coffee can be more. Water, unsweetened tea and black coffee are free.
05How accurate is a TDEE calculator?
It gives a strong starting estimate, not an exact number — see how the calculator works for the formulas behind it. Metabolism varies between people because of genetics, sleep, stress, hormones and daily movement. To find your true maintenance level:
- 1
Eat at your calculated target for 2–3 weeks.
- 2
Weigh yourself at the same time each morning.
- 3
Not moving as expected? Adjust by 100–200 kcal a day.
06Tips for better results
- Use a food scale for a few weeks to learn real portion sizes.
- Recalculate your TDEE after every 4–5 kg of weight change.
- Track your weekly average weight, not daily ups and downs.
- Prioritize protein to protect muscle while losing weight.
- Talk to a doctor or registered dietitian if you have a medical condition.
07Frequently asked questions
How many calories do Filipinos need per day?
The FNRI’s Philippine Dietary Reference Intakes (PDRI 2015) give average energy needs for Filipino adults: about 2,530 kcal for men and 1,930 kcal for women aged 19–29, 2,420 and 1,870 kcal at 30–59, 2,140 and 1,610 kcal at 60–69, and 1,960 and 1,540 kcal from age 70. These are averages for a reference body size — the TDEE from the calculator above is based on your own body and activity, so it’s more personal.
What BMI is overweight for Filipinos?
The Philippine Department of Health uses the Asia-Pacific BMI cut-offs: below 18.5 is underweight, 18.5–22.9 is normal, 23–24.9 is overweight and 25 or higher is obese. These are lower than the international ranges (overweight from 25, obese from 30) because studies show Filipino and other Asian adults face higher risks of type 2 diabetes and heart disease at lower BMIs. This calculator uses the DOH ranges.
How many calories are in 1 cup of rice?
About 205 kcal for 1 cup of cooked white rice (around 160 g). Half a cup is roughly 100 kcal. Brown rice has similar calories but more fiber, so it keeps you full for longer.
Can I still eat rice and lose weight?
Yes. Weight loss comes from your total calories, not from cutting out one food. Keep rice to a measured cup per meal, fill the rest of your plate with ulam and vegetables, and stay within your daily target.
Is 1,200 calories a day enough?
For most women, about 1,200 kcal is the lowest daily intake usually recommended without medical supervision; for most men it’s about 1,500 kcal. That’s why the calculator never sets a weight-loss target below these numbers. If you’re active, 1,200 kcal is likely too little.
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE is your BMR plus all the calories burned through digesting food, daily movement and exercise.
Is this TDEE calculator free?
Yes. It’s completely free and needs no signup or account.
Is my data saved anywhere?
Your calculator details are saved only in your own browser, on this device, so you can pick up where you left off — they are never sent to a server. We use Google Analytics to count visits and see which pages are used, which sets cookies; see our Privacy Policy. Choose “Start fresh” to clear your calculator details.
Which formula does the calculator use?
Mifflin-St Jeor for your BMR by default. If you enter your body fat %, it switches to Katch-McArdle, which is based on lean mass. Your BMR is then multiplied by a standard activity factor to get your TDEE.
How often should I recalculate my TDEE?
Whenever your weight changes by 4–5 kg or your activity level changes.
Can I use imperial units?
Yes. Switch to Imperial in step 2 to enter your weight in pounds and height in feet and inches.
Your starting point, in under a minute
A TDEE calculator is the simplest way to learn how many calories your body needs each day. Enter your details in four quick steps, choose your goal and diet style, and get a clear calorie and macro plan. Use it as your starting point, track your progress for a few weeks and adjust as needed.
Calculate my TDEE