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Calorie / TDEE Calculator

Determine your BMR and daily calorie needs (TDEE) based on your age, height, weight, and activity level — plus calorie goals to lose, maintain, or gain weight.

Maintenance (TDEE)2,594 kcal
BMR1,674 kcal
Lose weight (−500)2,094 kcal
Gain weight (+500)3,094 kcal

🔒 100% private — calculations run in your browser. Nothing is uploaded.

About the Calorie / TDEE Calculator

Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, including everything from basic bodily functions to exercise. It starts with your BMR (Basal Metabolic Rate) — the energy needed at complete rest — and is then scaled up by an activity factor.

This calculator estimates your BMR using the widely used Mifflin-St Jeor equation, then multiplies it by your activity level to give your TDEE. From there it suggests calorie targets to lose, maintain, or gain weight. Eating below your TDEE creates the deficit needed for fat loss; eating above it supports muscle gain. Treat the numbers as a starting point and adjust based on real-world results over a few weeks.

Frequently asked questions

What's the difference between BMR and TDEE?⌄

BMR is the calories your body burns at complete rest just to stay alive. TDEE is your BMR plus the energy you spend on daily activity and exercise — it's the more useful number for planning how much to eat.

How big a calorie deficit should I aim for?⌄

A deficit of about 300–500 calories a day is a sustainable target for steady fat loss of roughly 0.25–0.5 kg per week. Very large deficits are hard to maintain and can cost you muscle.

How accurate is the TDEE estimate?⌄

It's a solid starting estimate, but individuals vary. Track your weight and intake for two to three weeks and adjust your calories up or down based on what actually happens.

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