Calorie Calculator (TDEE)
Estimate your daily calorie needs for maintenance, weight loss, or weight gain.
Maintenance calories (TDEE)
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Educational estimate only, not personalized medical or nutrition advice. Consult a
registered dietitian or doctor before starting a weight-management plan.
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How this calorie calculator works
This tool uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas for the general population, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in an average day including exercise.
Using your TDEE
- Maintain weight: eat roughly your TDEE.
- Lose weight: a deficit of about 500 kcal/day targets roughly 1 lb of loss per week.
- Gain weight: a surplus of about 500 kcal/day supports gradual, healthy weight gain.
Frequently asked questions
- What is BMR?
- Basal Metabolic Rate is the number of calories your body needs at complete rest just to maintain basic functions like breathing and circulation.
- Is 500 calories always the right deficit?
- It's a common starting point for roughly 1 lb/week of loss, but individual needs vary — a registered dietitian can tailor this to your situation.