Daily Calorie Calculator (TDEE)
Estimate daily calorie needs (TDEE) from age, height, weight and activity, with targets for weight loss or gain.
Tip: Choose the activity level that matches your typical week, not your most active day. Adjust after two to three weeks of tracking your weight.
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About this digital tool
A daily calorie calculator estimates how many kilocalories you need each day to maintain your current weight. It starts with basal metabolic rate (BMR), calculated with the Mifflin-St Jeor equation from your sex, age, height and weight. It then multiplies BMR by an activity factor, from 1.2 for a sedentary lifestyle up to 1.9 for very high activity. The result is your total daily energy expenditure (TDEE). For weight loss the tool also shows a target about 500 kcal below TDEE, and for weight gain about 500 kcal above it. Those changes roughly correspond to half a kilogram per week. The numbers are estimates, since metabolism varies between people. For strict diets or health conditions, consult a dietitian or doctor.
How to use
- Enter your age, sex, height and weight.
- Choose your daily activity level.
- Read your BMR and your maintenance calories (TDEE).
- Use the weight loss or gain target as a starting point and adjust over time.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE is BMR multiplied by your daily activity, so it is the total number of calories you burn in a day.
How many calories do I need to lose weight?
A deficit of about 500 kcal per day below TDEE usually leads to about 0.5 kg of weight loss per week, a rate most people can sustain.
Which formula does the calculator use?
It uses Mifflin-St Jeor for BMR: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. That result is multiplied by the activity factor to get TDEE.
Which activity level should I pick?
Pick the level that describes your average week. If you train three to five days a week, choose moderate. If you are unsure, start with the lower level and adjust after a few weeks based on your weight.