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Calculate your daily calorie needs (TDEE) for weight loss, maintenance, or gain.
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Enter your age, height, weight and activity level to see your daily calorie needs.
Calculated in your browser. Your details are never sent to a server or stored.
Uses the Mifflin-St Jeor equation, rated the most accurate BMR formula for healthy adults in a review by the Academy of Nutrition and Dietetics.
Accounts for your exercise habits from sedentary to athlete for precise results.
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Open tool →Targets for 0.25 to 1 kg (0.5 to 2 lbs) a week, never below the safe minimum, with an estimated date for reaching your goal weight.
Building muscle? Get surplus calorie recommendations for healthy weight gain.
Protein, carb and fat grams for your target, in metric (kg, cm) or imperial (lbs, ft).
BMR is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production.
Men: (10 × kg) + (6.25 × cm) - (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) - (5 × age) - 161
TDEE is your BMR multiplied by an activity factor. This is the total calories you burn daily including exercise.
Eat fewer calories than your TDEE. A 500 calorie daily deficit is about 0.45 kg (1 lb) a week. Don't go below 1,200 (women) or 1,500 (men) calories.
Eat your TDEE to maintain current weight. This is your baseline. Useful for recomposition (losing fat while gaining muscle).
Eat more than your TDEE. A 300-500 calorie surplus supports muscle growth. Combine with strength training for lean gains.
This calorie calculator gives estimates for healthy adults and is not medical advice. It is not suitable during pregnancy or breastfeeding, for people under 18, or for anyone with an eating disorder or a medical condition. Talk to a doctor or registered dietitian before starting a diet.