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Daily Calorie Calculator

Daily calories to maintain, lose or gain weight - from your TDEE.

How to use

  1. Enter your sex, age, height and weight.
  2. Pick the activity level closest to your week.
  3. Read maintenance calories plus loss and gain targets.

Frequently asked questions

How does it work?

Mifflin-St Jeor estimates your resting burn (BMR); multiplying by an activity factor gives total daily energy expenditure (TDEE).

How big a deficit should I run?

~500 kcal/day below maintenance loses about 0.5 kg per week - a sustainable default. Larger deficits are harder to keep and can cost muscle.

Is this medical advice?

No - estimates for general information. Consult a professional before major dietary changes.

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