General tools
TDEE and calorie calculator
Estimate the calories you burn each day and the targets to lose, maintain, or gain. Everything runs in your browser - nothing is uploaded.
| Lose weight (~0.5 kg/wk) | kcal |
|---|---|
| Mild weight loss | kcal |
| Maintain weight | kcal |
| Mild weight gain | kcal |
| Gain weight (~0.5 kg/wk) | kcal |
How it works
TDEE - total daily energy expenditure - is roughly how many calories you burn in a day, and it is the number to anchor on whether you want to lose, maintain, or gain weight. The calculator first works out your BMR (basal metabolic rate, the energy you would burn at complete rest) from your sex, age, height, and weight using the Mifflin-St Jeor equation, the formula most dietitians reach for. It then multiplies your BMR by an activity factor - from sedentary up to athlete - to estimate your TDEE.
From your maintenance figure it also suggests calorie targets: a moderate deficit of about 500 calories a day for steady weight loss (roughly half a kilo or one pound a week), a gentler deficit, and matching surpluses for gaining. Enter your figures in metric or imperial - imperial inputs are converted internally - and everything runs in your browser, with nothing sent to a server. These are estimates from population averages, so use them as a sensible starting point and adjust based on how your weight actually responds over a few weeks.
Example. A 30-year-old woman, 165 cm and 65 kg, who is moderately active has a BMR of about 1,377 calories and a TDEE near 2,135. To lose weight steadily she would aim for roughly 1,635 calories a day, and to gain, around 2,635.
FAQ
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest just to stay alive - breathing, circulation, keeping warm. TDEE is BMR plus everything else you do: moving around, exercising, even digesting food. TDEE is the number that reflects your real daily calorie burn.
Which formula does it use?
The Mifflin-St Jeor equation, which estimates BMR from weight, height, age, and sex and is widely regarded as one of the more accurate predictive formulas for the general population. The activity multiplier then scales it to your TDEE.
How many calories should I eat to lose weight?
A common approach is a deficit of about 500 calories a day below your TDEE, which tends to produce roughly 0.5 kg (about 1 lb) of loss per week. The tool shows this target along with a gentler option; very aggressive deficits are best done with professional guidance.
How accurate is the estimate?
It is a well-regarded estimate, not a measurement. Real energy needs vary with body composition, genetics, and how active you really are, so treat the numbers as a starting point and adjust based on how your weight changes over a few weeks.