Calorie Calculator (TDEE)
Estimate how many calories your body burns each day and what to eat for your goal.
How to use: Enter your age, height, weight and activity level to estimate the calories you burn each day.
How to use the Calorie Calculator (TDEE)
Your body burns calories even at rest. That baseline is your basal metabolic rate (BMR). Multiply it by an activity factor and you get your total daily energy expenditure (TDEE): the calories needed to keep your weight steady.
This calculator uses the Mifflin–St Jeor equation, which research has found to be among the more reliable formulas for most adults. Enter your sex, age, height and weight, then choose the activity level that best matches a typical week. Be honest here: most people overestimate how active they are, so choose the lower option if you are unsure.
The results table converts your TDEE into practical goals. Eating about 500 calories below maintenance leads to roughly half a kilogram (one pound) of loss per week, while a small surplus supports gradual gain. Slow changes are easier to sustain and help protect muscle.
These are estimates and individual metabolism varies. Track your weight over two to three weeks and adjust by 100 to 200 calories if results differ. Avoid going far below 1,200 calories without medical supervision, and speak to a doctor or registered dietitian if you have a health condition, are pregnant or are under 18.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds the calories burned through movement, exercise and digestion.
How accurate is the calculation?
It is usually within about 10% for most adults. Use it as a starting point and adjust based on your results.
How many calories make a pound?
Roughly 3,500 calories equal one pound (about 7,700 per kilogram) of body fat, though real-world weight change is less exact.