Estimate your daily calorie needs from BMR and activity level.
Health figures are processed locally and never stored.
Understanding your result
Eat around your TDEE to maintain, below it to lose and above it to gain. Activity factors are estimates — adjust based on real results.
Formula and method
TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active), where BMR uses the Mifflin-St Jeor equation. A 500-calorie daily change targets roughly 0.45 kg per week.
Worked example
A BMR of 1,649 at a moderate factor of 1.55 gives a TDEE of about 2,556 calories per day.
How to use this tool
- Enter gender, age, height and weight.
- Choose your activity level.
- Press Calculate to see maintenance and goal calories.
Common mistakes to avoid
- Overestimating activity level, which inflates calorie targets.
About the TDEE Calculator
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn per day including activity, which is the basis for maintaining, losing or gaining weight.
Frequently asked questions
How fast can I lose weight?
A moderate deficit of about 500 calories a day targets roughly half a kilogram per week. Consult a professional for personalised advice.