Calorie & TDEE Calculator

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Find your Total Daily Energy Expenditure and maintenance calories from the Mifflin-St Jeor BMR and your activity level, plus targets for losing or gaining weight.

years
kg
cm
ft
in
Maintenance (TDEE) – kcal / day
Mild weight loss –
Weight loss –
Mild weight gain –
Weight gain –
TDEE is your Mifflin-St Jeor BMR multiplied by an activity factor (1.2 to 1.9). Mild loss subtracts 250 kcal/day, loss 500 kcal/day, mild gain adds 250 kcal/day and gain 500 kcal/day. Estimates only — adjust based on real-world results.

About Calorie & TDEE Calculator

The Calorie & TDEE Calculator estimates your Total Daily Energy Expenditure — the calories you actually burn in a typical day. It first computes your BMR with the Mifflin-St Jeor equation from your sex, age, height and weight, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active).

The maintenance figure is what keeps your weight stable. Around it, the tool shows practical targets: mild weight loss subtracts 250 kcal per day, weight loss subtracts 500, and mild gain or gain add 250 or 500 respectively — a 500 kcal daily deficit roughly equals one pound of fat per week.

Use it to set a realistic calorie goal for cutting, bulking or maintaining, with metric or imperial inputs. It pairs naturally with a macro calculator to turn the target into grams of protein, carbs and fat. Free and instant in your browser.

How to use Calorie & TDEE Calculator

  1. Choose metric or imperial units and select your sex.
  2. Enter your age, height and weight.
  3. Pick the activity level that matches your week, from sedentary to extra active.
  4. Read your maintenance TDEE, plus the calorie targets for mild loss, loss, mild gain and gain.

Frequently asked questions

Total Daily Energy Expenditure — all the calories you burn in a day, combining your resting metabolism (BMR) with daily movement and exercise. Eating at TDEE maintains weight; below it you lose, above it you gain.

Your Mifflin-St Jeor BMR is multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active. Picking the honest level matters more than any other input.

The tool subtracts 250 kcal/day for mild loss (about 0.25 kg or 0.5 lb per week) and 500 kcal/day for standard loss (about 0.5 kg or 1 lb per week). Larger deficits are harder to sustain and can cost muscle.

Count structured exercise and your job. Desk job with little exercise = sedentary; light exercise 1–3 days a week = lightly active; 3–5 days = moderate; hard training 6–7 days = very active; physical job or twice-daily training = extra active.

They are general estimates, not medical advice. Real-world metabolism varies between individuals, so track your weight for two to three weeks and adjust the target up or down based on actual results.
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