Calorie (TDEE) Calculator
Estimate the calories your body uses each day. Enter your details and activity level to get maintenance calories, plus rough targets for losing or gaining weight. Educational estimate only — not medical or nutritional advice.
Daily calories
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Check it outHow the estimate works
This uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (calories at rest), then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). A deficit of about 500 calories a day roughly targets one pound of loss per week; a surplus does the reverse. These are starting estimates — real needs vary, so consult a professional before making big changes.
How it’s calculated
BMR via the Mifflin-St Jeor equation, then × an activity factor for TDEE. A deficit of ~500 cal/day targets about 1 lb/week.
Results update as you type and are estimates, not professional advice — verify important decisions with a qualified professional.
Sources: Mifflin-St Jeor equation.
Worked example
A 30-year-old man, 5'10", 170 lb, moderately active has a TDEE around 2,690 calories to maintain weight.
Common mistakes
- Overstating activity level, which inflates the target.
- Treating the estimate as exact for everyone.
Where it is used
- Setting a maintenance or weight-change calorie target.
- Planning a deficit or surplus.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the calories you burn per day including activity. Eating at TDEE maintains weight.
Why 500 calories for a pound?
A pound of fat is roughly 3,500 calories, so a ~500/day deficit approximates a pound a week. Bodies are not perfectly linear, so results vary.
Is this medical advice?
No. It's an educational estimate. Talk to a doctor or registered dietitian before starting a weight program.
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