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Daily Calorie Calculator (TDEE)

Estimate the calories you burn each day and get targets for losing or gaining weight, based on your activity level.

Quick presets

Calorie Calculator

years
cm
kg
kg

Daily calories for your goal
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Suggested macros protein-first split
All goals at a glance
One kilogram of body fat stores roughly 7,700 kcal, so a 500 kcal daily deficit loses about 0.5 kg a week. Don't go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision.

Runs in your browser — nothing you enter is uploaded or stored.

ToolFeather · TDEE + macros
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Stored in this browser (localStorage)

About the Calorie Calculator

This calculator estimates your total daily energy expenditure (TDEE) — the calories you burn in a typical day once activity is included. It first works out your resting burn (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) up to 1.9 (extra active) based on the level you select.

The maintenance figure is roughly what you'd eat to keep your current weight. From there the tool shows targets for mild and moderate weight loss (a calorie deficit) and mild and moderate gain (a surplus), using the rule of thumb that about 7,700 calories equals a kilogram of body weight — so a 550 kcal daily change tracks toward roughly half a kilo a week.

Treat these as informed estimates, not medical advice: real needs vary with genetics, body composition and how honestly you rate your activity. Adjust based on how your weight actually trends over a few weeks. Everything runs privately in your browser.

Examples

Moderately active 30-year-old man, 175 cm, 70 kg → about 2,556 kcal to maintain.
Aiming to lose weight → follow the moderate-loss figure and reassess weekly.
Building muscle → use the mild-gain target to grow slowly and leanly.

Frequently asked questions

5 answers
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day including activity, unlike BMR which is only your resting burn.
How do I pick an activity level?
Choose the one matching your typical week. Most people overestimate; if unsure, pick the level below the one you were tempted by and adjust from results.
How were the loss and gain targets set?
They apply a daily deficit or surplus of about 275 or 550 calories, which corresponds to roughly a quarter or half kilogram of weight change per week.
Is this medical advice?
No. It's an educational estimate. For personalised guidance, especially with health conditions, consult a doctor or registered dietitian.
Are my details private?
Yes. All calculations run in your browser and nothing you enter is stored or uploaded.