TDEE & Calorie Calculator — Daily Calories to Lose or Gain Weight
Every diet starts with one number: your TDEE — the calories you burn in a day. This calculator uses the science-backed Mifflin-St Jeor formula to find your BMR and TDEE, then gives clear daily calorie targets for losing, maintaining or gaining weight. Metric and imperial supported.
Estimates based on population formulas — real needs vary ±10%. Track your weight for 2–3 weeks and adjust.
This tool provides general fitness information, not medical or dietary advice. Consult a professional before major diet changes, especially with health conditions.
How to use this tool
- Choose units and your sex (the formula differs slightly by sex).
- Enter age, height and weight.
- Pick the activity level that honestly matches your week — most people overestimate this.
- Press Calculate for your TDEE plus loss and gain targets.
Frequently asked questions
What is TDEE and how is it different from BMR?
BMR (Basal Metabolic Rate) is what you'd burn lying in bed all day. TDEE is BMR multiplied by an activity factor — your real daily burn including movement and exercise. TDEE is the number that matters for diet planning.
How many calories to lose weight?
A deficit of ~500 kcal/day yields roughly 0.5 kg (1 lb) of fat loss per week, since a kilogram of fat holds about 7,700 kcal. Aggressive deficits burn muscle and rebound — slow and steady, eating below your TDEE, wins.
Why do calorie estimates differ between calculators?
Different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and activity multipliers give slightly different numbers. This tool uses Mifflin-St Jeor, considered the most accurate for the general population. Any formula is a starting estimate — your real intake vs. weight change is the true test.
Should I eat back exercise calories?
If you already picked an activity level that includes your training, no — that would double-count. If you chose 'sedentary' and log workouts separately, you can add a portion back. Simplest approach: pick the honest activity level here and don't add extra.
How often should I recalculate?
Every time your weight changes by ~5 kg (10 lb), or your activity changes meaningfully — a lighter body burns fewer calories, so targets shift as you progress. Recheck every few weeks during an active diet.