Calorie Calculator (TDEE)
Estimate your daily calorie needs (BMR and TDEE) for maintenance, loss or gain.
Every weight goal starts with one number: how many calories your body burns in a day. That's your TDEE (Total Daily Energy Expenditure), built from your BMR (Basal Metabolic Rate — the calories you'd burn at complete rest) multiplied by an activity factor. Eat at your TDEE to maintain, below it to lose, above it to gain.
Enter your age, sex, height, weight and activity level, and this calculator uses the Mifflin-St Jeor equation — the most accurate widely-used formula — to estimate your BMR and TDEE, plus target calories for losing or gaining weight at a sustainable rate. It runs entirely in your browser.
How to use Calorie Calculator (TDEE)
- 1
Enter your details
Age, sex, height, weight.
- 2
Pick your activity level
From sedentary to very active.
- 3
Read your calorie targets
Maintenance, plus loss and gain goals.
Features
- Mifflin-St Jeor BMR equation
- Activity-adjusted TDEE
- Loss and gain targets included
Frequently asked questions
Common mistakes to avoid
- Overestimating activity level, which inflates TDEE and stalls weight loss.
- Treating the estimate as exact — it's a starting point; adjust based on real results over 2–3 weeks.
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