Free Health Tool

Calorie Calculator
Daily TDEE

Find out exactly how many calories your body needs each day. Calculate your BMR and TDEE based on your activity level and goals.

Biological Sex

Age

yrs

Height

Weight

Activity Level

Your Goal

—

BMR (Base)

—
TDEE (Maintain)

— kcal/day
Your Goal Calories

🏃 Lose fast (−500 kcal)	—
📉 Lose slowly (−250 kcal)	—
⚖️ Maintain weight	—
📈 Gain slowly (+250 kcal)	—
💪 Gain fast (+500 kcal)	—

🏃 Activity Level Guide

🪑Sedentary: Desk job, little movement

🚶Lightly active: Light exercise 1–3x/week

🏋️Moderately active: Exercise 3–5x/week

🏃Very active: Hard exercise 6–7x/week

⚡Super active: Physical job + daily training

🔗 Related Health Tools

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including exercise and daily activity. It is calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor.

Knowing your TDEE is essential for managing your weight. Eating below your TDEE causes weight loss; eating above it leads to weight gain. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people.

How to Use Your Calorie Target

To lose weight: Eat 250–500 calories below your TDEE per day. This creates a safe calorie deficit without excessive muscle loss.

To maintain weight: Eat at your TDEE. Adjust slightly if your weight changes after 2–3 weeks.

To gain muscle: Eat 250–500 calories above your TDEE, combined with resistance training. Track your progress weekly.

Frequently Asked Questions

What is BMR? ▼

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at rest — breathing, circulation, and cell production. It is the minimum energy your body needs to survive.

How accurate is this calculator? ▼

This calculator uses the Mifflin-St Jeor equation, which studies show is accurate within 10% for most people. For the most precise results, consider a metabolic test from a healthcare provider.

How fast should I lose weight? ▼

A safe rate of weight loss is 0.25–0.5 kg per week. Faster weight loss often leads to muscle loss and is harder to sustain. A deficit of 500 calories per day = approximately 0.5 kg lost per week.

Why is my calorie need different from others? ▼

Calorie needs vary based on age, sex, height, weight, activity level, and muscle mass. Two people of similar weight can have very different metabolic rates depending on their body composition and lifestyle.