TDEE & Calorie Calculator
Estimate how many calories you burn per day and targets for maintaining, losing, or gaining weight.
Estimates from the Mifflin-St Jeor equation — individual metabolism varies ±10%. Adjust from real-world results over a few weeks. Not medical advice.
How it works
The classic sustainable targets are built in: a 250-calorie daily deficit loses roughly a quarter kilo per week, 500 loses about half a kilo, and the same amounts in surplus support lean gaining. The honest way to use any TDEE number is as a two-week experiment — eat the target, watch the trend line on the scale, and adjust by 100–200 calories until it moves the way you want.
FAQ
What's the difference between BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest — keeping organs running. TDEE (total daily energy expenditure) multiplies BMR by an activity factor to cover movement and exercise. Calorie targets are set against TDEE, not BMR.
Which activity level should I pick?
Most people overestimate. A desk job with a few workouts a week is usually 'light' or 'moderate', not 'active'. When unsure, pick the lower level and adjust after tracking your weight for two to three weeks.
How accurate is Mifflin-St Jeor?
It's the equation most dietitians use — typically within about 10% for most adults. Genetics, muscle mass, and hormones create individual variation, so treat the output as a calibrated starting point.