What formulas does this use?

By default the calculator uses the Mifflin–St Jeor equation to estimate BMR. You can toggle to the Harris–Benedict equation in Advanced options.

Are my details uploaded or stored?

No. All calculations run locally in your browser. Nothing is uploaded or saved.

What do the activity levels mean?

They are multipliers applied to BMR: Sedentary 1.2, Lightly Active 1.375, Moderately Active 1.55, Very Active 1.725, Extra Active 1.9.

How big should a calorie deficit or surplus be?

A common guideline is about 250–500 kcal/day for gradual weight change. Always consider personal context and consult a professional for medical advice.

Free Calorie (TDEE) Calculator – Maintenance & Goal Calories

Calorie (TDEE) Calculator – Maintenance & Goal Calories

Estimate your daily energy needs (TDEE) from your BMR, activity level, and goal. All calculations happen in your browser—nothing is uploaded.

Units: Metric (kg, cm) Imperial (lb, ft/in)

Sex

Age (years)

Weight (kg)

Weight (lb)

Height (cm)

Height (ft / in)

Activity Level

Advanced options

BMR Formula

Choose the equation used to estimate BMR.

Macro Split (optional)

If selected, we’ll show grams/day for each macro at your target calories.

Goal

Lose ~0.25 kg/week (≈ -250 kcal/day) Lose ~0.5 kg/week (≈ -500 kcal/day) Maintain (0 kcal/day) Gain ~0.25 kg/week (≈ +250 kcal/day) Gain ~0.5 kg/week (≈ +500 kcal/day)

Results will appear here.

About This Calculator

Your TDEE (Total Daily Energy Expenditure) is an estimate of how many calories you burn per day, including activity. We first estimate your BMR (calories at rest) using a formula, then multiply by an activity factor. If you choose a goal, we add a small surplus or deficit to suggest target calories.

Formulas Used

Mifflin–St Jeor (default)
BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Harris–Benedict (revised)
BMR (men) = 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age + 88.362
BMR (women) = 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age + 447.593

This tool is for educational purposes and general planning—not medical advice.

Frequently Asked Questions

What’s the difference between BMR and TDEE?

BMR is your energy use at rest. TDEE adds an activity multiplier for daily movement/training.

How accurate is this?

Equations provide estimates. Real needs vary due to genetics, body composition, and non-exercise activity.

Can I use imperial units?

Yes—switch to Imperial and enter weight in pounds and height in feet/inches.

Is my data private?

Yes—everything runs locally in your browser; no data is uploaded or stored.

Understanding Calorie Needs & TDEE

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise and daily activity are included. This value is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor.

Step 1: Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell repair — even at rest.

Step 2: Activity Multipliers

Since most people aren’t at rest all day, BMR is multiplied by an activity multiplier based on your lifestyle:

Sedentary: little to no exercise (BMR × 1.2)
Lightly Active: light exercise/sports 1–3 days per week (BMR × 1.375)
Moderately Active: moderate exercise/sports 3–5 days per week (BMR × 1.55)
Very Active: hard exercise/sports 6–7 days per week (BMR × 1.725)
Extra Active: very hard exercise & physical job (BMR × 1.9)

Step 3: Calorie Goals

Once you know your TDEE, you can adjust based on your goals:

Weight Loss: consume 300–500 fewer calories per day than your TDEE.
Maintenance: eat close to your TDEE to maintain current weight.
Muscle Gain: add 200–500 calories per day above your TDEE, focusing on protein intake.

Important Notes

This calculator provides estimates only — individual results may vary based on metabolism, genetics, and health status. For medical or dietary advice, consult a licensed professional.