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UAE Calorie & TDEE Calculator
Calculate your BMR, TDEE, and the exact daily calorie target for your goal — using the validated Mifflin-St Jeor formula with UAE lifestyle context.
To lose fat, eat 300–500 kcal below your TDEE. Your TDEE is your BMR (calories burned at rest) multiplied by your activity level. For a moderately active 80 kg male aged 30 at 180 cm, TDEE is approximately 2,760 kcal/day — meaning a fat-loss target of 2,260 kcal/day. Use the calculator below to get your personalised number.
Formula: Mifflin-St Jeor (1990). Results are estimates. Not medical advice.
How the calculator works: the Mifflin-St Jeor formula
This tool is for adults aged 18 and over who are not pregnant or breastfeeding. It cannot prescribe intake for a medical condition or eating disorder. The original Mifflin–St Jeor study estimates resting energy expenditure; the activity multipliers and goal adjustments here are assumptions. For a model that accounts for changing energy needs over time, see the NIDDK Body Weight Planner.
The Mifflin–St Jeor equation estimates resting energy expenditure from weight, height, age and the sex-specific coefficients used in the original study. It does not measure metabolism, and individual error is possible.
BMR — Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5
BMR — Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE: BMR × activity multiplier
Activity multipliers
The activity multipliers below are rough assumptions used by this calculator; they were not estimated from your actual activity:
- Sedentary (×1.2): desk job, no structured exercise
- Lightly active (×1.375): 1–3 days of light exercise per week
- Moderately active (×1.55): 3–5 days of moderate exercise per week
- Very active (×1.725): 6–7 days of hard training per week
- Athlete (×1.9): very intense daily training or twice-daily training
Male, 30 years, 180 cm, 80 kg, moderately active, steady fat loss goal:
BMR = (10 × 80) + (6.25 × 180) − (5 × 30) + 5 = 800 + 1,125 − 150 + 5 = 1,780 kcal
TDEE = 1,780 × 1.55 = 2,759 kcal
Fat loss target (−500) = 2,259 kcal/day
Goal adjustments
Once you have your TDEE, the calorie adjustments are straightforward:
- Maintain: eat at TDEE
- Example 500 kcal deficit: TDEE minus 500 kcal — an illustrative adjustment, not an individual prescription
- Example 750 kcal deficit: TDEE minus 750 kcal — increases muscle-loss risk without close supervision
- Lean gain: TDEE plus 300 kcal — a conservative surplus for muscle building while minimising fat gain
Calculator lower limits
The tool limits displayed targets to 1,500 kcal for males and 1,200 kcal for females. These are software cutoffs, not proof that a target is safe, suitable or nutritionally complete. Individual requirements can be higher. Discuss weight-loss intake with a qualified clinician or dietitian, particularly if you have a medical condition or take medication.
UAE-specific context: heat, hydration, and Ramadan
The calculator does not use a UAE-specific equation. The local notes concern your activity, meal timing and training conditions.
Summer heat and activity level
Dubai temperatures between June and September regularly exceed 40°C, making outdoor exercise impractical. Many residents who train outdoors in cooler months reduce or eliminate outdoor activity in summer — effectively lowering their activity multiplier. If this applies to you, choose "lightly active" or "sedentary" during summer months and adjust upwards in cooler periods. In-home personal training with PTD Fitness is not affected by the season because sessions take place in your air-conditioned home or building gym.
Hydration note
Fluid needs vary with body size, exercise, weather and medical conditions. Plan access to fluids and a cool environment. If you have been advised to limit fluids or have persistent symptoms, follow your clinician's advice rather than a generic water target.
Ramadan
During Ramadan, meal timing, sleep and activity can change. Choose a training time when you can exercise comfortably and recover, and discuss adjustments with your clinician if you use medication or have a health condition. The calculator does not apply a special Ramadan formula.
Frequently asked questions
How many calories should I eat to lose weight in Dubai?
To lose fat, eat 300–500 kcal below your TDEE. A fixed calorie adjustment does not predict a fixed weekly weight loss. Your TDEE is your BMR multiplied by your activity level. Use the calculator above to get your specific number. Calculator lower limits apply: men should stay above approximately 1,500 kcal/day and women above 1,200 kcal/day without medical supervision.
What is BMR and how is it calculated?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the energy required for breathing, circulation, and cell maintenance. The Mifflin-St Jeor formula: Male BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Female BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. This is the most validated equation for most adults and the one used by this calculator.
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity multiplier to account for daily movement and exercise. It represents the calories you need to maintain your weight. Most desk workers with 2–4 training sessions per week use a multiplier of 1.375–1.55. BMR is your resting baseline; TDEE is your real-world energy need.
Does Dubai's summer heat affect calorie needs?
Marginally — the body expends slightly more energy on thermoregulation in extreme heat. The larger practical impact is that summer heat tends to reduce outdoor activity, lowering your effective activity multiplier. If you train outdoors in cooler months but move indoors (or reduce exercise) in summer, your TDEE will be lower than your winter estimate. Adjust your activity level selection accordingly. Fluid needs vary with weather, exercise and health; follow any fluid limits advised by your clinician.
How accurate are calorie calculator results?
The Mifflin-St Jeor formula is accurate within approximately 10% for most non-obese adults. Accuracy decreases for very muscular individuals (lean mass raises BMR above the prediction) and in cases of hormonal conditions affecting metabolism. Use the output as a starting point, track weight for 2–4 weeks, and adjust by 100–200 kcal if results do not match expectations. A PTD Fitness coach can combine formula estimates with body composition data for a more precise number.
All calculator results are estimates for educational purposes only. They do not constitute medical advice. Consult a healthcare professional before making significant dietary changes, especially if you have any underlying health condition.
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