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Calorie (TDEE) Calculator

Find your daily calorie needs to maintain, lose or gain weight.

Last updated: 8 Aug 2026

Quick answer

Your daily calorie need (TDEE) is your BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active). For example, a BMR of 1,500 kcal at a 'moderately active' 1.55 factor is about 2,325 kcal/day to maintain weight — eat ~500 fewer to lose about 0.5 kg a week, or ~500 more to gain. Enter your details above.

Your Total Daily Energy Expenditure (TDEE) is the calories you burn in a day, including activity. This calculator finds your BMR (Mifflin-St Jeor), applies your activity level, and shows the calories to maintain, lose or gain weight.

How to calculate your daily calories

  1. 1 Select your gender and enter age, height and weight.
  2. 2 Choose your activity level.
  3. 3 We calculate your BMR and multiply by the activity factor.
  4. 4 See your maintenance, weight-loss and weight-gain calories.

Frequently asked questions

What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day, i.e. your BMR multiplied by an activity factor.
How many calories to lose weight?
A deficit of about 500 calories a day typically leads to roughly 0.5 kg (about 1 lb) of weight loss per week.
Are these numbers exact?
They are good estimates. Individual metabolism varies, so adjust based on your real-world results over a few weeks.

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