Calorie Calculator (TDEE)
Find your Total Daily Energy Expenditure and personalized calorie target using the Mifflin-St Jeor formula.
How to use
- Select Imperial or Metric units, then enter your sex, age, height, and weight.
- Choose your activity level — be honest for the most accurate results.
- Set your goal: Lose, Maintain, or Gain weight.
- BMR is your basal metabolic rate — calories burned at complete rest.
- TDEE is your total daily energy expenditure including activity.
- Weight loss target uses a 500 cal/day deficit (~1 lb/week); gain uses +300 cal/day surplus.
- Macros are split 30% protein / 40% carbs / 30% fat (standard balanced split).
About this Calorie Calculator
Calorie needs depend heavily on activity level, not just weight and height — the same person at a moderate exercise routine needs meaningfully more calories than a sedentary lifestyle at identical height/weight. This tool uses the Mifflin-St Jeor equation, a commonly used clinical standard, factoring in age, sex, height, weight, and activity level.