Calorie Calculator (TDEE)
Estimate your daily maintenance calories (TDEE) and targets for weight loss or gain.
Estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a day — using the Mifflin–St Jeor equation. Enter your gender, age, weight, height and activity level to get your BMR (calories at rest) and TDEE, plus targets for losing or gaining weight. Eating at your TDEE maintains weight; a deficit of about 500 calories a day is roughly 0.5 kg of fat loss per week.
These are estimates for general guidance, not medical advice — for clinical needs, consult a professional.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the number of calories you burn per day, calculated as your BMR multiplied by an activity factor.
How accurate is the calorie calculator?
It uses the Mifflin–St Jeor equation, the current standard, but real needs vary. Track your weight over a few weeks and adjust.
How many calories to lose weight?
Eat below your TDEE. A deficit of about 500 calories a day equals roughly 0.5 kg of fat loss per week.
What activity level should I choose?
Be honest and pick the lower option when unsure — a desk job with a few gym sessions is "light to moderate", not "very active".