🔥 Calorie Calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day — the energy to keep you alive plus everything you do. Eat near it to maintain weight, below it to lose, above it to gain.
This calculator first estimates your resting burn with the Mifflin-St Jeor equation, then multiplies by an activity factor. Track honestly for two weeks and adjust; no formula beats your own scale.
How to use this calculator
Fill in your age, gender, height, weight and how active you are, and the tool returns the daily calories you burn plus targets for losing or gaining weight.
- Enter your Age, Gender, Height and Weight.
- Pick the Activity level option that best matches your week.
- Read your Daily calories (TDEE) figure in the results.
- Use the built-in lose and gain targets as your starting daily calorie goals.
Frequently asked questions
What do the main inputs mean here?
Age, gender, height and weight feed the resting-burn estimate, while the activity level dropdown scales it up to your full-day burn, known as TDEE. TDEE stands for Total Daily Energy Expenditure: every calorie your body uses in 24 hours.
What formula does it use?
It starts with the Mifflin-St Jeor equation to estimate your resting burn (BMR), then multiplies by an activity factor from 1.2 for sedentary up to 1.9 for a very active lifestyle. The plus and minus 500 kcal targets come from the rule that a 500 kcal daily gap moves weight by roughly half a kilo a week.
Can you show a worked example?
A 30-year-old man, 175 cm, 70 kg, moderately active: his BMR is about 1,649 kcal, and times 1.55 that becomes a TDEE of roughly 2,556 kcal per day. To lose around half a kilo weekly he would aim for about 2,056 kcal a day.
Any practical tips for using the result?
The figure is an estimate, so track your weight for two weeks at the target and adjust if nothing changes. As a safety floor, most adults should not eat below 1,200 to 1,500 kcal a day without medical guidance.