Calorie / TDEE Calculator
Calculate your daily calorie needs to maintain, lose, or gain weight.
Maintenance Calories (TDEE)
2649kcal/dayLose 1 lb/wk
2149
Mild Loss
2399
Gain 0.5 lb/wk
2899
Gain 1 lb/wk
3149
Related Guide
TDEE Calculator: How Many Calories Do You Actually Need?
About This Tool
Free TDEE (Total Daily Energy Expenditure) and calorie calculator — enter your age, sex, weight, height, and activity level to instantly see how many calories you burn per day, plus calorie targets to maintain, lose, or gain weight. No sign-up, no upload, entirely browser-based. TDEE is calculated using the Mifflin-St Jeor equation (the most accurate widely-used formula for estimating basal metabolic rate) multiplied by an activity factor. Anyone tracking nutrition, planning a cut or bulk, or simply trying to eat at maintenance uses this as their starting calorie target before adjusting based on real-world results.
How to Use
- 1
Enter your stats
Input your age, sex, height, and weight (metric or imperial).
- 2
Select your activity level
Choose from sedentary to very active based on your typical weekly exercise.
- 3
Read your calorie targets
See your TDEE (maintenance calories) plus targets for mild and aggressive weight loss or gain.