Daily Calorie Calculator
Find your daily calorie needs (TDEE)
Free Daily Calorie Calculator
Your maintenance calories, BMR and goals
This calorie calculator estimates how many calories you burn in a day so you can eat to maintain, lose or gain weight. It uses the Mifflin-St Jeor equation, one of the most accurate formulas for basal metabolic rate, then multiplies it by your activity level to get your total daily energy expenditure (TDEE). You will also see a moderate weight-loss target of about 500 calories below maintenance and a gain target the same amount above. Results are estimates, so adjust based on real-world progress.
Features
TDEE & BMR
See both your resting burn and your total daily calories.
Activity Levels
Five activity settings from sedentary to very active.
Goal Targets
Calories for losing or gaining weight at a steady pace.
Private & Free
Nothing is stored or uploaded from your device.
Activity Multipliers & Goal Calories
Activity multipliers (BMR × …)
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extra active: BMR × 1.9
Daily calories by goal
- Maintain weight: eat at TDEE
- Mild loss: TDEE − 250-300 kcal
- Weight loss: TDEE − 500 kcal (≈ 0.5 kg/week)
- Weight gain: TDEE + 300-500 kcal
- 1 kg of body fat ≈ 7,700 kcal
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including your resting metabolism and all activity. Eating at your TDEE keeps your weight stable.
Which formula does this use?
It uses the Mifflin-St Jeor equation for basal metabolic rate, which research finds to be one of the most accurate for the general population, and applies a standard activity multiplier.
How many calories should I cut to lose weight?
A deficit of about 500 calories per day is a common, sustainable target that leads to roughly half a kilo (about one pound) of loss per week. Avoid very large deficits.
Are these numbers exact?
No calculator can be exact because metabolism varies between people. Use the result as a starting point and adjust based on how your weight actually changes over two to three weeks.
What does it take to lose half a kilo per week?
A daily deficit of about 500 kcal adds up to ~3,500 kcal a week — roughly half a kilo of fat. Faster than that is rarely sustainable.
Why do men and women get different results?
The formula uses a different constant per sex, and men carry more muscle on average, so daily needs are usually higher at the same height and weight. This tool is informational, not medical advice.