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Calorie Calculator

Estimate how many calories you burn per day (your TDEE) and how many to eat to maintain, lose or gain weight — including the calorie deficit you need to lose weight at a steady pace. Uses the well-validated Mifflin-St Jeor equation.

About you

Daily calories to maintain
2,759

calories per day · BMR

  • Mild weight loss (−0.5 lb/wk)
  • Weight loss (−1 lb/wk)
  • Weight gain (+1 lb/wk)
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How it works

First the Mifflin-St Jeor BMR (basal metabolic rate):

BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + s

where s = +5 for men and −161 for women. Then TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active).

Worked example

A 30-year-old man, 180 cm, 80 kg, moderately active:

How we check this calculator

Daily-calorie estimates use the Mifflin-St Jeor equation, the formula with the best validation record in peer-reviewed comparisons, with activity multipliers from the standard published range (1.2–1.9). We verify against the equation's canonical worked examples and check that the deficit guidance stays within the commonly cited safe bounds (roughly 500–1,000 kcal/day for ~1–2 lb per week), re-testing male/female and metric/imperial paths after any change.

Frequently asked questions

What is TDEE?
Total Daily Energy Expenditure — the calories you burn in a day including activity. Eat at your TDEE to maintain weight, below it to lose, above it to gain.
How big a deficit should I use to lose weight?
A deficit of about 500 calories per day targets roughly 1 pound of fat loss per week, which is a sustainable pace for most people. Avoid very aggressive deficits.
Are these numbers exact?
No — they're well-validated estimates. Real needs vary with body composition, genetics and daily activity. Track your weight over 2–3 weeks and adjust.

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