Calorie Calculator (TDEE)
Last updated: June 6, 2026Find your daily calorie needs.
Calorie Calculator (TDEE) is a free online calculator to find your daily calorie needs. It runs entirely in your browser, so your files never leave your device — nothing is uploaded. There's no sign-up, no watermark, and it works on any modern browser on desktop or mobile.
Disclaimer: This calculator gives general estimates for informational purposes only and is not medical advice. Results vary by individual, measurement method and formula. Always consult a qualified healthcare professional before making decisions about your health, diet or fitness.
How to use Calorie Calculator (TDEE)
The Calorie Calculator estimates your BMR (calories burned at rest) and your daily maintenance calories (TDEE) from your age, sex, height, weight and activity level, using the trusted Mifflin-St Jeor equation. Free and private.
Read the full guide: How to Calculate Daily Calorie Needs (TDEE, Free)
- 1Choose units and your sex.
- 2Enter your age, height and weight.
- 3Pick your activity level to see BMR and maintenance calories.
Mifflin-St Jeor
Uses the equation dietitians consider the most accurate for most people.
Plan your goals
Eat below maintenance to lose weight or above to gain.
Free & private
Nothing is uploaded — it runs on your device.
Set a fat-loss calorie target
If you want to lose weight but don't know your starting number, enter your age, height, weight and activity level to get your TDEE, then subtract about 500 kcal for a roughly 0.5 kg (1 lb) per week deficit. The Mifflin-St Jeor result gives you a realistic ceiling to eat under instead of guessing, so you can track intake against a concrete daily goal.
Pick the right activity multiplier
Picking the wrong activity level is the most common reason a calorie estimate feels off. This tool exposes all five factors, from sedentary (1.2) to very active (1.9), so you can match your real week — a desk job with three gym sessions is usually 'light' or 'moderate', not 'active'. Try two settings and compare the maintenance numbers to find an honest baseline before committing to a diet.
Find your bulk surplus calories
For building muscle, you need to eat above maintenance without overshooting into excess fat. Calculate your TDEE here, then add roughly 250–500 kcal for a lean gaining target. Because it separates BMR from TDEE, you can see how much your training itself adds, recalculate as your bodyweight climbs, and keep the surplus modest rather than guessing a random 'eat big' number.
Calorie Calculator (TDEE) — frequently asked questions
What's the difference between BMR and TDEE?
BMR is the calories you'd burn at complete rest. TDEE multiplies BMR by an activity factor to estimate what you actually burn in a day.
How many calories to lose weight?
A deficit of about 500 kcal/day below maintenance typically loses around 0.5kg (1lb) per week. Don't go too low — consult a professional.
Is the Mifflin-St Jeor equation accurate?
It's one of the most accurate predictive equations for resting energy, but it's still an estimate; real needs vary by individual.
Is it free?
Yes, free with no account.
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