Daily Calorie & TDEE Calculator
Estimate the calories you burn per day and get targets for maintaining, losing, or gaining weight.
BMR and TDEE
Your BMR is the energy you burn at complete rest. Multiplying it by an activity factor gives your TDEE — total daily energy expenditure, or maintenance calories. This tool uses the Mifflin-St Jeor equation, considered one of the most accurate for the general population.
Losing or gaining
A deficit of roughly 500 calories per day trends toward about 0.45 kg (1 lb) of loss per week; a similar surplus does the reverse. Changes are estimates — track results over a few weeks and adjust. Consult a professional before large dietary changes.
Frequently asked questions
How many calories to lose weight?
A daily deficit of about 500 calories below your TDEE targets roughly 0.45 kg (1 lb) of loss per week. Avoid extreme deficits.
Which formula does this use?
The Mifflin-St Jeor equation, widely regarded as more accurate than the older Harris-Benedict formula.