Calorie & TDEE Calculator
Find out how much you should eat
Know Your Numbers
Find out how many calories your body actually needs in a day based on your age, weight, height, and activity level.
How This Calculator Works
Your BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive at rest — breathing, circulating blood, keeping your organs running — before you factor in any movement at all. This calculator estimates BMR using the Mifflin-St Jeor equation, a formula built from weight, height, age, and gender that is widely regarded among nutrition professionals as one of the most accurate BMR estimators for the general population.
Your TDEE (Total Daily Energy Expenditure) takes that BMR and multiplies it by an activity factor for how much you move in a typical day, from a desk job with no exercise to intense daily training. TDEE is your maintenance number — eat roughly this much and your weight should stay steady over time.
Your Target Calories figure then applies a calorie adjustment on top of TDEE based on your goal — a deficit to lose weight, your TDEE as-is to maintain, or a modest surplus to gain weight while limiting fat gain.
This is an estimate for general informational purposes only, not medical or dietary advice. Individual calorie needs vary with metabolism, medical history, and other factors — consult a healthcare professional or registered dietitian before making significant dietary changes, especially if you have any pre-existing health condition.