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Calorie Calculator (TDEE)
Work out your Total Daily Energy Expenditure from your BMR and activity level, then see calorie targets for weight loss, maintenance and gain. Built on the Mifflin-St Jeor equation.
Maintenance calories (TDEE)
2,556
calories/day
Lose weight (−20%)2,044 kcal
Mild loss (−10%)2,300 kcal
Maintain2,556 kcal
Mild gain (+10%)2,811 kcal
Gain weight (+20%)3,067 kcal
⚕️ Estimates only. Individual needs vary — consult a professional before major diet changes.
🔒 This tool runs entirely in your browser. Your data is never uploaded.
Frequently asked questions
What is TDEE?＋
Total Daily Energy Expenditure — your BMR multiplied by an activity factor, i.e. the calories you burn in a typical day.
How do I lose or gain weight with it?＋
It suggests targets below TDEE for weight loss and above it for gain, based on a calorie deficit or surplus.
Is it medical advice?＋
No — it's an estimate. Consult a professional before making significant diet changes.