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Calorie Calculator

Calculate your TDEE (Total Daily Energy Expenditure) and daily calorie needs. Get personalized targets for weight loss, maintenance, or gain. Free, instant results using proven formulas.

BMR (Base Metabolic Rate)
1,783 kcal
Calories/day at rest
TDEE (Total Daily Energy)
2,763 kcal
Maintenance calories

Daily Calorie Targets

📉
Lose 2 lb/week
Aggressive weight loss (-1,000 cal/day)
1,763 kcal
📉
Lose 1 lb/week
Moderate weight loss (-500 cal/day)
2,263 kcal
⚖️
Maintain weight
Keep current weight
2,763 kcal
📈
Gain 1 lb/week
Weight gain (+500 cal/day)
3,263 kcal
See macro breakdown →Calculate protein, carbs, and fats for your goals

Understanding Calories & TDEE

TDEE is your total daily calorie burn — it combines your BMR (calories at rest) with calories burned through physical activity. This is your maintenance level: eat at TDEE to maintain weight, below to lose, above to gain.

Weight loss requires a calorie deficit. A 500-calorie deficit/day ≈ 1 lb lost/week. A 1,000-calorie deficit/day ≈ 2 lb/week. Most experts recommend losing 0.5-2 lb/week for sustainable results.

Weight gain requires a calorie surplus. Add 300-500 calories/day for lean gains (with resistance training), or 500+ calories/day for faster gain. Combine with protein and strength training to minimize fat gain.

Frequently Asked Questions

What is TDEE?▾
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including your BMR (basal metabolic rate) plus physical activity. It's your maintenance calorie level — eating at TDEE maintains weight, eating below TDEE causes weight loss, eating above causes weight gain.
What is BMR?▾
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions like breathing, circulation, and cell production. BMR accounts for 60-75% of TDEE. Factors affecting BMR: age, gender, weight, height, and muscle mass.
Which formula should I use?▾
Mifflin-St Jeor (default) is more accurate for modern populations and recommended by most nutrition experts. Harris-Benedict is an older formula that may overestimate calories. Both are estimates — track your weight and adjust as needed.
How do I calculate calories for weight loss?▾
Standard recommendation: subtract 500 calories/day from TDEE to lose 1 lb/week (safe, sustainable), or 1,000 calories/day to lose 2 lb/week (aggressive). Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
How accurate is this calculator?▾
TDEE formulas estimate within ±10% for most people. Accuracy varies based on body composition (muscle burns more than fat), genetics, and activity level accuracy. Track your weight for 2-3 weeks and adjust calories up/down if not progressing as expected.
What activity level should I choose?▾
Sedentary: desk job, little exercise. Light: light exercise 1-3 days/week. Moderate: moderate exercise 3-5 days/week. Active: hard exercise 6-7 days/week. Very active: very hard exercise + physical job. When in doubt, choose the lower level — it's easier to add calories than subtract.
How often should I recalculate my TDEE?▾
Recalculate every 10-15 lbs of weight change or every 2-3 months. As you lose weight, your TDEE decreases. As you gain muscle, your TDEE increases. Regular recalculation ensures your calorie targets stay accurate.
What are macronutrients and why do they matter?▾
Macronutrients (protein, carbs, fats) are the calorie-providing nutrients. While total calories determine weight gain/loss, macros affect body composition, energy, and health. Use our Macro Calculator to get personalized macro splits based on your TDEE and goals.