How many calories do you need?
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day. Eat that amount to maintain your weight, fewer to lose, and more to gain. This calculator estimates your TDEE from your age, sex, height, weight, and activity level, then gives clear targets for each goal.
It uses the Mifflin-St Jeor equation — the formula most dietitians consider the most accurate for estimating calorie needs.
BMR vs TDEE
Your BMR (Basal Metabolic Rate) is what you'd burn at complete rest. Your TDEEis your BMR multiplied by an activity factor to account for movement and exercise. The more active you are, the higher your TDEE — and the more you can eat while staying the same weight.
Using the targets
- Lose weight: a 500-calorie daily deficit is roughly 1 lb per week.
- Maintain: eat around your TDEE.
- Gain: a 250–500 calorie surplus supports steady, lean gains.