Calorie Calculator (TDEE)
Estimate your daily calorie needs with the Mifflin-St Jeor equation. Get BMR, TDEE and lose/maintain/gain targets.
Quick answer: Enter your sex, age, height and weight, pick an activity level, and we calculate your BMR with the Mifflin-St Jeor equation, multiply by your activity factor for TDEE, and show calorie targets for losing, maintaining or gaining weight.
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Frequently asked questions
- What's the difference between BMR and TDEE?
- BMR is the energy your body burns completely at rest to keep organs running. TDEE is BMR multiplied by an activity factor — the total you burn in a typical day including movement, exercise and digestion. TDEE is the number to eat around.
- Which equation do you use?
- The Mifflin-St Jeor equation, which research generally finds more accurate than the older Harris-Benedict formula for most people. It uses your sex, age, height and weight.
- How accurate is the result?
- It's a solid estimate, not a lab measurement. Real metabolism varies with genetics, muscle mass, hormones and medical conditions, so treat the number as a starting point and adjust based on how your weight actually responds over 2–3 weeks.
- How many calories should I cut to lose weight?
- A 500 kcal daily deficit roughly targets ~0.45 kg (1 lb) of fat loss per week; 250 kcal targets a gentler ~0.25 kg. We show both so you can pick a sustainable pace — very aggressive deficits are hard to maintain and can cost muscle.
- What activity level should I choose?
- Sedentary (1.2) for desk work and little exercise; light (1.375) for 1–3 workouts a week; moderate (1.55) for 3–5; very active (1.725) for 6–7; extra active (1.9) for hard daily training or physical jobs. When unsure, pick the lower option — people tend to overestimate.
- Does it work with pounds and feet/inches?
- Yes — toggle to imperial and enter weight in pounds and height in feet and inches. We convert internally to run the metric-based equation.
- Is this suitable for children or during pregnancy?
- No — the Mifflin-St Jeor equation is validated for non-pregnant adults. Children, pregnant and breastfeeding people have different needs; consult a healthcare professional.
- Is my data uploaded?
- No — every calculation runs in your browser with plain JavaScript. Your height, weight and age never leave your device.
- Why is my maintenance number different from another calculator?
- Different calculators use different equations (Mifflin vs Harris-Benedict vs Katch-McArdle) and activity multipliers, so results vary by a few hundred calories. What matters is picking one and adjusting based on real-world results.
- Should I eat back exercise calories?
- If you chose an activity level that already includes your workouts, no — that would double-count. Only add exercise calories separately if you picked 'sedentary' and log workouts on top.