Calorie (TDEE) Calculator – Maintenance & Goal Calories

Estimate your daily energy needs (TDEE) from BMR, activity level, and goal. Private by design — runs entirely in your browser.

Inputs

Units:
Advanced options
Choose the equation used to estimate BMR.
If selected, we’ll show grams/day for each macro at your target calories.
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.

Understanding Calorie Needs & TDEE

Your Total Daily Energy Expenditure (TDEE) is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor.

Activity Multipliers

  • Sedentary: BMR × 1.2
  • Lightly Active: BMR × 1.375
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725
  • Extra Active: BMR × 1.9

Calorie Goals

  • Weight Loss: consume ~300–500 fewer kcal/day than your TDEE.
  • Maintenance: eat near your TDEE.
  • Muscle Gain: add ~200–500 kcal/day, with attention to protein.

Tip: Use “Add Example” to see a filled example and the macro presets.

Explore more tools