Calorie calculator (TDEE)
How many calories you burn in a day depends on your size, age and how active you are. This calculator estimates your maintenance level and gives a sensible target for losing fat or gaining muscle.
Estimates from published population formulas, not a measurement or medical advice. Talk to a doctor or dietitian before a big change in diet or training, especially with a health condition.
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Questions
What is TDEE?
Total daily energy expenditure: the calories you burn at rest (BMR) plus everything you do on top, from walking to training. Eating at your TDEE keeps your weight stable.
Which formula does this use?
Mifflin–St Jeor for resting energy, multiplied by a standard activity factor. It is the equation most dietitians start from, but any formula is a starting point: adjust after two to three weeks of weighing yourself.
How big should a deficit be?
Around 20% below maintenance loses fat at a steady pace while keeping training quality. The calculator never sets a fat-loss target below your resting rate.