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
Use this free calorie calculator to estimate daily calorie needs based on body details, activity level, and goals. It is useful for meal planning, fitness tracking, weight goals, and nutrition estimates. No signup is required, and the tool works on phones, tablets, and desktop browsers.