Calorie Calculator
Calculate your daily calorie needs (TDEE) based on your age, weight, height, sex and activity level. Uses the scientifically validated Mifflin-St Jeor equation.
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🔥 Daily Calorie Needs
1,695
BMR (kcal/day)
2,628
Maintain Weight
2,128
Lose 0.5kg/week
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, taking into account your Basal Metabolic Rate (BMR) and your physical activity level. Your BMR is the number of calories your body needs just to stay alive at rest — breathing, circulating blood, and maintaining organ function. To lose weight, you need to eat fewer calories than your TDEE. To gain weight, you need to eat more.
Calorie Goals by Objective
| Goal | Calorie Adjustment | Expected Result |
|---|---|---|
| Lose weight fast | TDEE − 1000 kcal | ~1 kg/week loss |
| Lose weight | TDEE − 500 kcal | ~0.5 kg/week loss |
| Maintain weight | = TDEE | No change |
| Gain muscle (lean bulk) | TDEE + 250 kcal | ~0.25 kg/week gain |
| Gain weight | TDEE + 500 kcal | ~0.5 kg/week gain |