This calculator is for informational purposes only and does not constitute medical advice. Results are estimates based on general formulas. Consult a qualified healthcare professional before making health decisions.
Calorie Calculator
Calculate daily caloric needs (TDEE) for your goals.
Fill in your details to see your daily
calorie requirements.
Calculating daily calorie needs is the foundation of any nutrition plan. Total Daily Energy Expenditure (TDEE) is the number of calories you actually burn — eating at TDEE maintains weight, below loses, above gains. The Mifflin-St Jeor equation is the most accurate of the common BMR formulas.
BMR and TDEE formulas
Basal Metabolic Rate (BMR) is calories burned at complete rest. Mifflin-St Jeor for men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: same but − 161 instead of + 5. TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active).
When to use this calculator
Use it as the starting point for any cut, bulk, or maintenance phase. Eat at TDEE for two weeks and weigh yourself daily — if your weight is stable, your TDEE is accurate. Adjust by 250-500 calories/day to lose or gain about 0.5-1 lb/week. Aggressive deficits over 1,000 cals/day below TDEE work short-term but typically cause muscle loss and rebound.
Worked example
A 30-year-old woman, 5'6", 150 lbs (68 kg), 168 cm, moderately active. BMR: 10 × 68 + 6.25 × 168 − 5 × 30 − 161 = 1,419. TDEE: 1,419 × 1.55 = 2,200 calories/day. To lose 1 lb/week, eat ~1,700/day. To gain muscle, eat ~2,500/day with high protein.