A calorie calculator estimates your Total Daily Energy Expenditure (TDEE), how many calories you burn each day based on your basal metabolic rate and activity level.
About this calculator
A calorie calculator estimates your Total Daily Energy Expenditure (TDEE), how many calories you burn each day based on your basal metabolic rate and activity level. It also provides calorie targets for different weight goals.
It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor (sedentary to very active) to give accurate daily calorie targets for weight maintenance, mild weight loss, moderate weight loss, or extreme weight loss.
Common uses
- Determine how many calories to eat daily to lose weight
- Find your maintenance calorie level to avoid weight gain or loss
- Plan a calorie surplus for muscle building
- Adjust calorie targets when activity level changes
Frequently asked questions
How many calories should I eat per day to lose weight?
A calorie deficit of 500 calories per day creates about 0.5 kg of weight loss per week. A 1,000 calorie deficit creates about 1 kg/week loss. Most health professionals recommend not going below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision.
What are the activity multipliers for calorie calculation?
Sedentary (desk job, little exercise): BMR × 1.2. Lightly active (1–3 days exercise/week): BMR × 1.375. Moderately active (3–5 days/week): BMR × 1.55. Very active (6–7 days/week): BMR × 1.725. Extremely active (physical job + hard exercise): BMR × 1.9.