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Nutrition

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.

How BMR and TDEE Are Calculated

Mifflin-St Jeor (recommended)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Women: subtract 161 instead of adding 5. Published in 1990 and validated against modern populations, it is the formula most dietitians and nutrition apps default to today.

Harris-Benedict (classic)

Men: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age). Women: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age). Originally published in 1919 and revised in 1984, it tends to run slightly higher than Mifflin-St Jeor for most body types.

Activity multiplier

TDEE is BMR multiplied by an activity factor: sedentary ×1.2, lightly active ×1.375, moderately active ×1.55, active ×1.725, very active ×1.9. This converts your at-rest burn rate into your true daily maintenance calories.

Choosing a Calorie Target

Lose 2 lb/week

TDEE minus 1,000 calories/day. An aggressive deficit best suited to short-term, medically supervised plans or higher body-fat starting points.

Lose 1 lb/week

TDEE minus 500 calories/day. The standard, sustainable deficit recommended by most dietitians since 1 lb of fat is roughly 3,500 calories.

Maintain weight

Eating at your TDEE keeps weight stable over time, assuming activity level and body composition stay consistent.

Gain 1 lb/week

TDEE plus 500 calories/day. Best paired with resistance training so the surplus builds muscle rather than mostly fat.

Common Use Cases

Starting a cut or bulk: Use the calculator to set an evidence-based starting calorie target instead of guessing, then track weight weekly to fine-tune it.
Meal planning and tracking apps: Enter the maintenance or goal figure into a food-logging app as your daily calorie budget.
Pairing with macro targets: Once you know your TDEE, use the Macro Calculator to split those calories into protein, carbohydrate, and fat targets suited to your goal.
Progress plateaus: Recalculating after a weight change of 10 to 15 lbs shows how your BMR and TDEE have shifted, which explains why a previously effective calorie target can stop producing results.

Safe Calorie Minimums

Avoid going below roughly 1,200 calories/day for women or 1,500 calories/day for men without medical supervision, even if the math suggests a larger deficit. Very low calorie intakes risk nutrient deficiencies, muscle loss, and a slowed metabolism, and results from this calculator are estimates that should be adjusted based on your own weekly progress rather than followed rigidly.

How this is calculated

Method: Mifflin-St Jeor equation by default, or Harris-Benedict, with an activity multiplier

We first estimate your basal metabolic rate (BMR), the energy your body uses at rest, from your sex, age, height, and weight. The default is the Mifflin-St Jeor equation, widely regarded as the most accurate of the common predictive equations; the older Harris-Benedict equation is available as an option.

Your total daily energy expenditure (TDEE) is the BMR multiplied by an activity factor, from about 1.2 for sedentary to 1.9 for very active. Weight-goal targets then adjust that figure by a deficit or surplus, using the common approximation of roughly 3,500 calories per pound of body weight.

Sources and references

This tool provides estimates for general information only, not professional advice. See our Disclaimer. Last reviewed: July 2026.

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.