Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Free TDEE calculator.
This free calorie calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) — the number of calories you need each day to maintain, lose, or gain weight. Enter your age, gender, height, weight, and activity level to get your personalized calorie target. Used by fitness enthusiasts, dietitians, and anyone tracking their nutrition.
How to Use: Calorie Calculator
1. Enter your age, gender, height, and weight.
2. Select your activity level from the dropdown.
3. Your daily calorie needs for maintenance, weight loss, and weight gain appear instantly.
Frequently Asked Questions
How accurate is this calorie calculator?
It uses the Mifflin-St Jeor equation, the most accurate formula for most people. Results are estimates — individual metabolism varies.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including exercise and daily activity.
How many calories should I eat to lose weight?
A deficit of 500 calories per day leads to roughly 0.5 kg (1 lb) of weight loss per week. Our calculator shows this target automatically.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE multiplies BMR by an activity factor to account for exercise and daily movement.
How many calories do I need to lose 1 kg per week?
1 kg of fat equals roughly 7,700 calories. To lose 1 kg per week you need a daily deficit of about 1,100 calories. Most experts recommend a safer deficit of 500–750 calories per day.
Does the calculator work for both men and women?
Yes. The Mifflin-St Jeor equation uses different constants for men and women to account for differences in muscle mass and metabolism.
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