Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including both your resting metabolism and physical activity. Eating at your TDEE maintains your current weight.
What equation does this use?
The Mifflin–St Jeor equation, the most widely validated BMR formula for general populations. It uses your weight, height, age, and sex to estimate resting calorie burn.
How accurate is this?
Within 10% for most people. Individual metabolism varies — use the result as a starting estimate and adjust based on your actual weight trend over 2–4 weeks.
How many calories should I eat to lose weight?
A 500 kcal/day deficit produces roughly 0.5 kg (1 lb) of fat loss per week. Larger deficits are possible but increase risk of muscle loss and are harder to sustain.
What activity level should I pick?
Most office workers with occasional exercise fall in "Lightly active" or "Moderately active". If unsure, start with "Lightly active" and adjust if your weight trend does not match expectations.
Calorie Calculator — Find Your Daily Calorie Needs (TDEE)
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, accounting for both your resting metabolism and your physical activity. Knowing your TDEE is the foundation of any nutrition goal — whether you want to lose fat, build muscle, or simply maintain your current weight.
This calculator uses the Mifflin–St Jeor equation, which research consistently rates as the most accurate formula for estimating Basal Metabolic Rate (BMR) in general populations. Your BMR is the calories you burn at complete rest — the minimum energy your body needs for breathing, circulation, and organ function. Your TDEE multiplies that figure by an activity factor that accounts for exercise and daily movement.
To lose weight, a common starting point is eating 500 calories below your TDEE, which creates approximately a 0.5 kg (1 lb) weekly deficit. To gain weight or muscle, eating 500 calories above TDEE provides the energy surplus needed for growth. To maintain your current weight, eating at TDEE keeps intake and expenditure balanced.
These are estimates. Individual metabolism varies based on genetics, hormones, age-related muscle loss, and factors the formula cannot capture. Use the result as a starting point and adjust based on real-world results over two to four weeks.
Both metric (kg, cm) and imperial (lbs, inches) units are supported. No account or signup is required.
How to Use the Calorie Calculator
- Select metric or imperial units.
- Select your biological sex.
- Enter your age, weight, and height.
- Select your activity level from the five options.
- Read your daily calorie targets for losing, maintaining, or gaining weight.