Calorie Calculator (TDEE)
Calculate daily calorie needs for maintaining, losing or gaining weight.
About this tool
Total Daily Energy Expenditure (TDEE) is how many calories your body burns in a day, including activity. This calculator uses the Mifflin-St Jeor equation — widely considered more accurate than older formulas like Harris-Benedict — to estimate your Basal Metabolic Rate (BMR), then scales it by your activity level.
Key Features
- Mifflin-St Jeor BMR formula
- 5 activity level multipliers
- Maintain / lose / gain calorie targets
How to Use
- Enter your sex, age, weight and height.
- Choose your activity level.
- Choose your goal.
- Click Calculate Calories.
Benefits
- Set an accurate daily calorie target
- Understand the difference between BMR and TDEE
- Plan weight loss or gain at a sustainable rate
Frequently Asked Questions
Mifflin-St Jeor is one of the more accurate published formulas, but any equation is an estimate — individual metabolism varies. Track your actual weight change over 2–3 weeks and adjust the target if needed.
A 500 kcal/day deficit or surplus corresponds to roughly 0.5 kg (1 lb) of body weight change per week, which is a commonly recommended sustainable pace.