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Calorie Calculator (TDEE)

Find your daily calorie needs — to maintain, lose or gain weight — with the trusted Mifflin-St Jeor formula.

  • No upload
  • Free
  • No signup
yr
cm
kg
Daily calories to maintain (TDEE)
0
calories per day
Lose weight~0.5 kg / week0
Maintaincurrent weight0
Gain weight~0.5 kg / week0
  • Basal metabolic rate (BMR)0

Uses the Mifflin-St Jeor equation. Runs entirely in your browser — an estimate, not medical advice.

Generated entirely in your browser.

How to use Calorie Calculator

  1. Choose your units, then enter your sex, age, height and weight.
  2. Pick the activity level that best matches your typical week, from sedentary to athlete.
  3. Read your TDEE — the calories to maintain your current weight — at the top.
  4. Use the three goal cards to see the calories for losing (~0.5 kg/week), maintaining, or gaining weight.

Common use cases

  • Weight-loss planning. Find the daily calorie target for a steady, sustainable loss of about half a kilo a week without crash dieting.
  • Muscle-building bulk. See the calorie surplus needed to gain weight for a lean bulk, paired with resistance training.
  • Maintenance and health. Know exactly how many calories keep your weight stable so you can eat with confidence.
  • Macro and meal planning. Use your TDEE as the starting point for setting protein, carb and fat targets in a meal-planning app.

Tips

  • TDEE is an estimate. Track your weight for two to three weeks and adjust calories up or down based on the real trend.
  • A deficit of about 500 calories a day is a common target for roughly half a kilo (one pound) of loss per week.
  • Be honest about activity level — most people overestimate it, which inflates the calorie number.
  • Protein around 1.6–2.2 g per kg of body weight helps preserve muscle whether you're cutting or bulking.

Troubleshooting

I'm not losing weight at the 'lose' number.
TDEE formulas are estimates and activity is easy to overrate. Drop 100–200 calories and give it two weeks, then re-check against your actual weight trend.
Which activity level do I pick?
Count deliberate exercise, not daily fidgeting. If unsure, pick the lower option — it's easier to add food later than to guess too high.

Frequently asked questions

What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including your resting metabolism and all activity. Eating at your TDEE keeps your weight stable.
What formula does this use?
The Mifflin-St Jeor equation for basal metabolic rate, multiplied by an activity factor. It's widely regarded as one of the most accurate everyday estimates.
How many calories to lose weight?
A deficit of about 500 calories below your TDEE typically yields around half a kilogram (one pound) of loss per week. The 'lose weight' card shows this for you.
Why isn't my weight changing?
These are estimates. Metabolism, water weight and activity vary. Track your weight over two to three weeks and adjust intake based on the real trend.
Is my data kept private?
Yes. Everything is calculated in your browser and none of your details are uploaded or stored.