Calorie Calculator (TDEE) — Daily Calorie Needs

How your calorie needs are estimated

This calculator uses the Mifflin-St Jeor equation — widely regarded as one of the most accurate for the general population — to estimate your BMR (the energy you burn at rest). It then multiplies that by an activity factor to get your TDEE: roughly how many calories you burn in a full day.

Eating for your goal

To maintain your weight, eat around your TDEE. To lose weight, eat a little below it; to gain, a little above. A deficit of about 500 calories a day points toward roughly a pound a week.

Go gradual, not extreme. Very aggressive deficits backfire — they cost you muscle, energy and consistency. We deliberately cap the loss targets above at a sensible floor. Slow, steady change is what actually lasts.

Use it as a starting point

These are estimates. Bodies vary, and the real test is what happens over a few weeks. Track the trend and adjust gently. For more, see how many calories to lose weight and BMR vs TDEE.

An important note

This tool is general information, not medical or nutritional advice, and isn't suitable for children, pregnant or nursing people, or anyone managing a health condition or eating disorder. If food and weight feel stressful, please reach out to a doctor or a qualified professional for support.

This calculator provides estimates for general information only and is not medical advice. See our disclaimer.