Calorie (TDEE) Calculator
Free calorie and TDEE calculator. Estimate your daily calorie needs (maintenance, weight loss, and muscle gain) based on your age, sex, height, weight, and activity level.
Basal metabolic rate (BMR): 1,765 calories/day.
How many calories do you need?
This calculator uses the Mifflin-St Jeor equation — the formula most dietitians consider the most accurate for estimating your Basal Metabolic Rate (BMR), the calories your body burns at rest. Multiplying BMR by an activity factor gives your Total Daily Energy Expenditure (TDEE): the calories needed to maintain your current weight.
Losing or gaining weight
A deficit of about 500 calories a day roughly equals losing one pound of fat per week; a similar surplus supports gradual muscle gain. Don’t drop too low too fast — very aggressive deficits are hard to sustain and can cost you muscle.
Frequently asked questions
How are my daily calories calculated?⌄
We use the Mifflin-St Jeor equation to estimate your resting metabolism (BMR), then multiply by an activity factor to get your total daily energy expenditure (TDEE).
How many calories to lose a pound a week?⌄
A deficit of roughly 500 calories per day equals about one pound of fat loss per week, since a pound of fat is approximately 3,500 calories.
What is TDEE?⌄
Total Daily Energy Expenditure is the number of calories you burn in a day including activity — eat that amount to maintain weight, less to lose, more to gain.
Is the calorie calculator accurate?⌄
It's a well-validated estimate, but individual metabolism varies. Use it as a starting point and adjust based on real results over a few weeks.
Have another question? Get in touch.