TDEE & Calorie Calculator
Enter your age, sex, height, weight and activity level to estimate how many calories you burn each day, and how much to eat for your goal.
Your files never leave your device — everything runs in your browser.
Enter your age, weight and height to see your results.
This is an estimate, not medical advice. Eating below about 1,200 kcal (women) or 1,500 kcal (men) a day is generally not recommended without a doctor's supervision. Talk to a healthcare professional before making big changes to your diet.
How to Use
- 1Choose imperial (lb, ft/in) or metric (kg, cm) units, and your sex.
- 2Enter your age, weight and height.
- 3Pick the activity level that best matches a typical week.
- 4Read your BMR, your daily maintenance calories (TDEE), and the calorie targets for losing or gaining weight.
Frequently Asked Questions
What is TDEE?
TDEE, or total daily energy expenditure, is the number of calories you burn in a day: your basal metabolic rate (calories at rest) plus the energy used for movement, exercise and digesting food. Eating around your TDEE keeps your weight stable.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate estimates of BMR for most adults. The result is multiplied by an activity factor from 1.2 for sedentary to 1.9 for extra active.
How many calories should I cut to lose weight?
A common guide is about 500 calories below your TDEE for roughly 1 lb (0.5 kg) of loss per week, since a pound of body fat is about 3,500 calories. Real results vary, and a smaller deficit of 250 calories is easier to sustain.
How accurate is the result?
It's a starting point. Individual metabolism can differ from the estimate by several hundred calories. Track your weight for two to three weeks and adjust your intake based on what actually happens.
Is my data stored?
No. The calculation runs in your browser and nothing you enter is saved or sent anywhere.