Calorie & TDEE Calculator

To lose weight, you need to consume fewer calories than your Total Daily Energy Expenditure (TDEE). A deficit of 500 kcal/day leads to approximately 0.5 kg (1 lb) of weight loss per week. A 1000 kcal/day deficit leads to approximately 1 kg (2 lbs) per week. The calculator shows these calorie targets in the Calorie Goals table.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at complete rest — breathing, circulation, cell production, and temperature regulation. This calculator uses the Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, and the same minus 161 for women.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR and all physical activity. It is calculated by multiplying your BMR by an activity factor that reflects your lifestyle: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extra active.

The right number of calories depends on your goal. To maintain your current weight, eat at your TDEE. To lose weight, eat 300–500 kcal below your TDEE. To gain weight or muscle, eat 300–500 kcal above your TDEE. This calculator provides specific calorie targets based on your personal data and activity level.