Calorie Calculator
This free calorie calculator (and TDEE calculator) estimates how many calories you burn per day and how many to eat for weight loss, maintenance, or muscle gain — including maintenance calories and a calorie deficit target based on your activity level.
How daily calorie needs and TDEE are calculated
This calculator first finds your Basal Metabolic Rate (BMR) — calories burned at complete rest — using the Mifflin-St Jeor equation:
Where W is weight in kg, H is height in cm, and A is age in years. BMR is multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE) — your maintenance calorie level.
Calorie deficit and maintenance calories
A deficit of about 500 calories/day typically produces roughly 1 lb (0.45 kg) of weight loss per week. Maintenance calories equal your TDEE; eat below TDEE to lose weight or above it to gain. For macros after you know calories, many people use a simple protein/carb/fat split (a lightweight macro calculator approach). See our BMR Calculator or BMI Calculator for related checks.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day including activity. This calorie calculator estimates TDEE from your BMR and activity level — often called a TDEE calc.
How do I calculate a calorie deficit?
Find your maintenance calories (TDEE), then eat fewer calories than that. A ~500 calorie deficit per day is a common starting point for about 1 lb of weight loss per week.
What are maintenance calories?
Maintenance calories are the calories you need to keep your current weight — roughly equal to your TDEE from this calculator.
Is BMR the same as TDEE?
No. BMR is calories at complete rest; TDEE multiplies BMR by activity. Use the BMR calculator for resting metabolism alone.