Calculate your daily calorie needs (TDEE) based on age, weight, height, gender, and activity level.
Fill in the fields above and click calculate. All calculations run instantly in your browser — no data is sent anywhere.
Total Daily Energy Expenditure is the total calories your body burns daily including exercise, calculated from BMR multiplied by your activity factor.
The Mifflin-St Jeor equation — the most accurate BMR formula. Male: (10×kg)+(6.25×cm)−(5×age)+5. Female: same minus 161.
A deficit of 500 cal/day below your TDEE typically results in ~1 lb loss per week. The calculator shows this target automatically.