Health & Fitness
Calorie Calculator
Find your daily calorie needs (TDEE) and targets to lose, keep or gain weight.
Daily Calorie Calculator
Uses the Mifflin-St Jeor equation. Estimates only — not medical advice.
How to use the calorie calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day including activity. Eating around your TDEE maintains weight; eating less leads to loss and more leads to gain.
BMR vs TDEE
- BMR (Basal Metabolic Rate) is the energy your body uses at complete rest.
- TDEE is BMR multiplied by an activity factor — the calories you actually burn each day.
To lose about 0.5 kg (1 lb) per week, a deficit of roughly 500 calories a day is common. To gain, a surplus of 300–500 calories works for most people.
Frequently asked questions
How many calories should I eat to lose weight?
A common starting point is your TDEE minus about 500 calories per day, which tends to produce roughly 0.5 kg (1 lb) of loss per week. Never go below about 1,200 calories without medical advice.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a day, including your basal metabolism plus all activity and exercise.
Which formula does this use?
It uses the Mifflin-St Jeor equation, one of the most accurate widely used BMR formulas, then multiplies by your activity level to get TDEE.
Is this accurate for everyone?
It's an estimate. Individual metabolism varies, and medical conditions, pregnancy or intense training can change your needs. Use it as a starting point and adjust based on results.