Calculate your daily calorie needs for weight loss, weight maintenance, or weight gain based on your personal metrics.
Enter your age, gender, weight, height, and activity level to calculate your Total Daily Energy Expenditure (TDEE). This tells you how many calories you burn per day and how many you should eat to maintain, lose, or gain weight.
The calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs.
Your BMR is the number of calories your body burns at rest just to maintain basic life functions like breathing, circulation, and cell production. This represents the minimum energy your body needs to function.
Your TDEE is your BMR multiplied by your activity level. This is the total number of calories you burn in a day including all activities. This is your maintenance calorie level.
To lose weight safely, aim for a deficit of 500-1000 calories per day, which typically results in 0.5-1 pounds of weight loss per week. Extreme deficits can slow metabolism and cause muscle loss.
To gain weight, add 500 calories to your TDEE. Focus on nutrient-dense foods and strength training to build muscle rather than just fat. Aim for 0.5-1 pound gain per week.
Desk job with minimal physical activity throughout the day
Light exercise or sports 1-3 days per week
Moderate exercise or sports 3-5 days per week
Hard exercise or sports 6-7 days per week
Very hard exercise daily plus physical job or training twice per day
This calculator uses the Mifflin-St Jeor equation, developed in 1990 and considered more accurate than the older Harris-Benedict equation. The formulas are:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Your BMR is then multiplied by your activity factor to get your TDEE (maintenance calories).
While total calories matter most for weight management, the distribution of macronutrients (protein, carbs, and fats) can affect your body composition, energy levels, and satiety.
Essential for muscle maintenance and repair, especially important during weight loss. Aim for 0.8-1g per pound of body weight.
Primary energy source, especially for active individuals. Focus on complex carbs and fiber.
Important for hormone production and nutrient absorption. Include healthy fats from nuts, fish, and oils.