TDEE / Calorie Calculator
Estimate your BMR and daily calorie needs (TDEE) and set weight loss or gain targets.
Body data
Result
BMR
1,568 kcal
Calories burned at rest
TDEE
2,430 kcal
Total daily energy expenditure
Lose weight
1,930 kcal
Maintain
2,430 kcal
Gain weight
2,930 kcal
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How many calories you actually need in a day depends on your size, age and how active you are, and guessing leads to diets that stall. Enter your details to estimate your basal metabolic rate, your daily calorie burn, and a target for losing, holding or gaining weight.
How to use: TDEE Calculator
- 1Enter inputSelect your gender and enter age.
- 2Set optionsEnter your height and weight.
- 3ProcessChoose your weekly activity level.
- 4Get resultRead your BMR, TDEE and calorie goals instantly.
Common use cases
Find your maintenanceSee roughly how many calories hold your weight steady at your activity level.
Plan a cut or bulkGet a calorie target for losing or gaining at a sensible pace.
Sanity-check a diet appCompare the number an app gave you against an independent estimate.
Adjust for activitySee how a desk job versus daily training changes the figure.
Good to know
It is an estimate from formulasTDEE uses population equations, so your real burn can differ by a few hundred calories. Use it as a starting point and adjust by your actual results.
Activity level is the biggest guessThe activity multiplier swings the result the most, and people routinely overrate how active they are. Pick the honest, lower option if unsure.
Track, then tuneEat at the estimate for two or three weeks, watch the scale and how you feel, then nudge the number. The body, not the formula, is the final word.
Not medical or clinical adviceCrash deficits and extreme targets carry real risks. For weight goals tied to health, a doctor or dietitian should guide you.