Health
Calorie Calculator (TDEE)
Your total daily energy expenditure (TDEE) is the calories you burn in a day. Enter your stats and activity level to estimate maintenance calories plus targets for losing or gaining weight.
Quick answer: Your maintenance calories (TDEE) are your BMR times an activity factor; a 500-calorie daily deficit yields about one pound of fat loss per week.
- Mild loss (−250/day)2,443 cal
- Weight loss (−500/day)2,193 cal
- Mild gain (+250/day)2,943 cal
- Weight gain (+500/day)3,193 cal
- BMR (at rest)1,737 cal
Uses the Mifflin-St Jeor equation for BMR, then multiplies by your activity factor for total daily energy expenditure. A 500-calorie daily deficit yields roughly one pound of loss per week. Track your weight and adjust.
How it works
1. Calculate your BMR
First find your basal metabolic rate — the calories your body burns at complete rest. The calculator uses the Mifflin-St Jeor equation, which factors in your weight, height, age, and sex. BMR is the foundation everything else builds on.
2. Multiply by an activity factor
Multiply BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE) — the calories you actually burn in a day. Factors range from about 1.2 for sedentary to 1.9 for very active. TDEE is roughly the number of calories needed to maintain your current weight.
3. Adjust for your goal
To lose weight, eat below TDEE; to gain, eat above it. A deficit or surplus of about 500 calories a day shifts weight by roughly a pound per week, since a pound of fat is about 3,500 calories. The calculator suggests targets for loss, maintenance, and gain.
Frequently asked questions
How are daily calories calculated?
We compute your basal metabolic rate with the Mifflin-St Jeor equation, then multiply by an activity factor (1.2 sedentary to 1.9 very active) to get your TDEE.
How many calories to lose a pound a week?
Roughly a 500-calorie daily deficit yields about one pound of fat loss per week, since a pound is about 3,500 calories. The calculator shows a cut target.
Are these numbers exact?
They're well-validated estimates. Real needs vary with body composition, genetics, and NEAT. Track your weight for a couple of weeks and adjust.
How many calories should I eat to lose weight?
Eat about 500 calories per day below your TDEE to lose roughly one pound per week, since a pound of fat stores about 3,500 calories. A larger 750 to 1,000 calorie deficit speeds loss but is harder to sustain. Start from your maintenance calories (TDEE) and subtract from there.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a day, including your resting metabolism, digestion, and all activity. It equals your BMR multiplied by an activity factor. Eating at your TDEE maintains your weight; eating below it leads to loss.
How is BMR different from TDEE?
BMR is the calories your body burns at complete rest just to stay alive, while TDEE adds the energy you spend moving, exercising, and digesting food. TDEE is always higher — typically 20% to 90% above BMR depending on activity level. You eat relative to TDEE, not BMR, to manage weight.
How accurate are calorie calculators?
They give a solid starting estimate, usually within about 5% to 10% of your true needs, but individual metabolism varies. Use the number as a baseline, track your weight over two to three weeks, and adjust intake up or down based on real results. The formula cannot account for every personal factor.