Total Daily Energy Expenditure — the calories you burn per day including activity. Eat around this to maintain weight, below it to lose, above it to gain.

It's a well-regarded estimate, but real needs vary with body composition and genetics. Track your weight for 2–3 weeks and adjust.

Calorie Calculator (TDEE)

Estimate your daily calorie needs (TDEE & BMR) and targets to lose, maintain or gain weight.

AgeHeightcmWeightkg

Activity Level

Maintenance (TDEE)

2,662 kcal

calories/day to maintain your weight

BMR (at rest)

1,718 kcal

calories your body burns at complete rest

Daily Calories by Goal

Lose weight ~1 lb/week (−500)2,162 kcal

Mild weight loss ~0.5 lb/week (−250)2,412 kcal

Maintain weight TDEE2,662 kcal

Mild weight gain ~0.5 lb/week (+250)2,912 kcal

Gain weight ~1 lb/week (+500)3,162 kcal

DISCLAIMER:These are estimates from the Mifflin–St Jeor equation and general activity multipliers, not medical or nutritional advice. Individual needs vary with body composition, health conditions and more. Don't drop below about 1,200 kcal/day (women) or 1,500 (men) without professional guidance. Consult a doctor or dietitian before making significant dietary changes.

What Is the Calorie Calculator (TDEE)?

The Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, then gives daily calorie targets for losing, maintaining or gaining weight. Calculated privately in your browser.

How It Works

Enter your age, sex, height, weight and activity level. Your maintenance calories, BMR and goal-based targets appear instantly.

When to Use It

Use it as a starting point for planning a diet, a cut or a bulk, then adjust based on real-world results over a few weeks.

Frequently Asked Questions

What is TDEE?: Total Daily Energy Expenditure — the calories you burn per day including activity. Eat around this to maintain weight, below it to lose, above it to gain.
How accurate is it?: It's a well-regarded estimate, but real needs vary with body composition and genetics. Track your weight for 2–3 weeks and adjust.

Last reviewed: 2026-06-27

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