Daily Calorie Calculator (TDEE)
Calculate how many calories you need each day to maintain, lose or gain weight. Uses the scientifically validated Mifflin-St Jeor equation and your activity level.
What are daily calorie needs (TDEE)?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines the energy you use at complete rest with the energy used through movement and exercise. Knowing your TDEE is the foundation of any weight goal: to maintain weight you eat around your TDEE, to lose weight you eat below it, and to gain weight you eat above it. This calculator estimates your TDEE from your sex, age, height, weight and activity level.
How the calculation works
We first calculate your Basal Metabolic Rate (BMR) — the calories needed to keep your body functioning at rest — using the Mifflin-St Jeor equation, which research has shown to be one of the most accurate predictive formulas. We then multiply your BMR by an activity factor ranging from 1.2 for sedentary lifestyles up to 1.9 for very physically active people. The result is your estimated maintenance calories.
Using calories for weight goals
A pound of body fat stores roughly 3,500 calories, and a kilogram about 7,700. To lose around half a kilogram per week, you would aim for a daily deficit of about 500 calories below maintenance. For gradual, sustainable change, a smaller deficit or surplus of 250 calories per day is often easier to maintain. Very aggressive deficits can backfire by reducing energy, muscle mass and adherence, so slow and steady usually wins.
Why these are estimates
No equation can capture your metabolism perfectly. Genetics, muscle mass, hormones, medical conditions and the accuracy of your activity estimate all influence real-world results. Treat the numbers here as a well-informed starting point. Track your weight and energy over two to three weeks and adjust your intake up or down based on what actually happens. If you have a medical condition or specific nutritional needs, a registered dietitian can give tailored guidance.
Frequently Asked Questions
To lose weight, eat fewer calories than your maintenance level. A deficit of about 500 calories per day typically leads to roughly half a kilogram (about one pound) of weight loss per week. This calculator shows your maintenance calories and suggested intake for both mild and standard weight loss.
Sources & References
- 1.Mifflin MD, St Jeor ST, et al.. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition.
- 2.Academy of Nutrition and Dietetics. Estimating energy needs and the role of TDEE.
- 3.U.S. Dietary Guidelines. Estimated Calorie Needs per Day by Age, Sex, and Physical Activity Level.
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Medical Disclaimer: This tool is for informational and educational purposes only. Results are not a medical diagnosis. Always consult a qualified healthcare professional for medical advice, diagnosis, or treatment. In an emergency, call your local emergency number or visit the nearest hospital immediately.