Health & Fitness
TDEE & Calorie Calculator
Estimate the calories you burn each day and get daily targets to lose, maintain or gain weight.
Calorie & TDEE calculator
Maintenance calories (TDEE)
2,633 kcal/day
Resting metabolism (BMR)
1,699 kcal/day
Daily calories by goal
| Lose weight (−0.5 kg/week) | 2,080 kcal |
| Mild deficit (−0.25 kg/week) | 2,360 kcal |
| Maintain weight | 2,630 kcal |
| Mild surplus (+0.25 kg/week) | 2,910 kcal |
| Gain weight (+0.5 kg/week) | 3,180 kcal |
Estimates use the Mifflin-St Jeor equation. Real calorie needs vary with genetics, body composition and daily movement. Use these numbers as a starting point and adjust based on real-world results, or consult a dietitian.
Using your calorie numbers
Your maintenance calories are the anchor for any nutrition plan. To lose fat, eat a moderate amount below maintenance while keeping protein high; to build muscle, eat slightly above it and train consistently. Because activity and metabolism vary day to day, weigh yourself over a couple of weeks and nudge your intake up or down based on the trend rather than a single day.
Frequently asked questions
- What is TDEE?
- TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including your resting metabolism plus activity. Eating around your TDEE keeps your weight stable; eating below it leads to weight loss and above it to weight gain.
- What is the difference between BMR and TDEE?
- BMR (Basal Metabolic Rate) is the energy your body uses at complete rest just to stay alive. TDEE is your BMR multiplied by an activity factor to account for movement and exercise, so it is always higher than BMR.
- How many calories should I eat to lose weight?
- A moderate deficit of about 250–550 calories below your TDEE leads to gradual, sustainable weight loss of roughly 0.25–0.5 kg per week. The table shows targets for each goal so you can pick one that fits.
- How accurate is this calculator?
- It uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating calorie needs. Individual results vary, so treat the numbers as a starting point and adjust based on how your weight actually changes over a few weeks.