Calorie (TDEE) Calculator

If you want to lose, gain, or maintain weight, everything starts with one number: how many calories your body actually burns in a day. That figure is your TDEE — Total Daily Energy Expenditure — and this calculator estimates it from a few simple inputs.

BMR and TDEE

Your **BMR** (Basal Metabolic Rate) is the energy your body uses at complete rest just to keep you alive — breathing, circulation, cell repair. This tool computes it with the **Mifflin–St Jeor equation**, the formula most dietitians consider the most accurate simple estimate, using your age, sex, height, and weight.

Your **TDEE** multiplies BMR by an activity factor, from sedentary (1.2) to very active (1.9), to account for movement and exercise. That total is roughly how many calories you burn per day.

Turning it into a goal

- **Maintain:** eat around your TDEE. - **Lose weight:** eat below it. A 500 kcal daily deficit is about half a kilogram (one pound) per week. - **Gain weight:** eat above it by a similar margin.

The calculator shows all three targets at once. Treat them as a starting estimate — real needs vary with body composition, genetics, and NEAT (fidgeting and non-exercise movement). Adjust based on how your weight actually trends over a few weeks, and consult a professional for medical advice.