Find out exactly how many calories your body needs each day based on your age, sex, height, weight, and activity level, then use your result to set a realistic maintenance, loss, or gain target.
Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or muscle gain
Enter your details on the left and hit Calculate My Calories
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What Your Calorie Result Means
Your TDEE is your maintenance number. Eat below it to lose weight; eat above it to gain. Use this table to match your daily calorie target to your goal:
| Goal | Daily Calories | Expected Rate | Notes |
|---|---|---|---|
| Lose weight (moderate) | TDEE minus 300-500 cal | 0.5-1 lb per week | Sustainable for most healthy adults; preserves muscle |
| Maintain weight | Your TDEE | Stable weight | Day-to-day fluctuations of 1-3 lbs are normal |
| Lean muscle gain | TDEE plus 200-300 cal | 0.25-0.5 lb per week | Best combined with resistance training and adequate protein |
| Faster bulk | TDEE plus 400-600 cal | 0.5-1 lb per week | More fat gain likely; suitable for hard gainers or underweight individuals |
| Very low calorie (medical) | 800-1,200 cal | Rapid | Requires physician or dietitian supervision; not for general use |
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of how many calories your body burns in a typical day, including energy used staying alive (your Basal Metabolic Rate or BMR), plus calories burned through physical activity, digesting food, and small unconscious movements throughout the day.
Knowing your TDEE is the foundation of any structured approach to weight management. To lose weight, eat below your TDEE. To maintain, eat at your TDEE. To gain weight intentionally during a muscle-building phase, eat above it.
How This Calculator Works
This tool uses the Mifflin-St Jeor equation, the formula most current research considers the most accurate for the general population. It first calculates your BMR from your age, sex, height, and weight, then multiplies it by an activity factor.
Mifflin-St Jeor Formula
Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Source: Mifflin et al. (1990), American Journal of Clinical Nutrition, 51(2), 241-247. Validated as most accurate for healthy adults in a 2005 JADA review.
The activity multipliers used in this calculator:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | BMR x 1.2 |
| Lightly active | Light exercise 1-3 days per week | BMR x 1.375 |
| Moderately active | Moderate exercise 3-5 days per week | BMR x 1.55 |
| Very active | Hard exercise 6-7 days per week | BMR x 1.725 |
| Extremely active | Twice-daily training or physically demanding job | BMR x 1.9 |
Most people overestimate their activity level. If you sit most of the day and exercise 3-4 times per week, you are likely lightly active. When in doubt, choose the lower category and adjust after 2-3 weeks of tracking.
How to Use Your TDEE Number
For Weight Maintenance
Eat approximately your TDEE each day. Weight will fluctuate 1-3 lbs daily based on hydration, glycogen, and digestion but should remain stable across weeks.
For Weight Loss
A modest deficit of 300-500 calories per day below your TDEE produces sustainable fat loss of about 0.5-1 pound per week. Deficits larger than 500-750 calories per day are not generally recommended for healthy adults because they cause more muscle loss, metabolic slowdown, and hunger that drives adherence failures.
For Weight or Muscle Gain
A surplus of 200-400 calories per day above your TDEE supports muscle growth when combined with resistance training and adequate protein intake (about 1.6-2.2 g per kg of body weight, per current sports nutrition guidelines).
Why TDEE Numbers Are Estimates
Any TDEE calculator produces an educated estimate. Real-world values can vary by 200-400 calories per day from the calculated number due to:
- Individual differences in metabolism that formulas cannot fully capture
- Non-exercise activity thermogenesis (NEAT): fidgeting, posture, walking pace
- Body composition (more muscle raises BMR at any given weight)
- Hormonal status: thyroid function, cortisol, reproductive hormones
- Recent dieting history (prolonged deficits lower resting metabolic rate)
Use the calculated number as your starting point. Track your food honestly for 2-3 weeks while monitoring your weight trend. If you are not losing or gaining as expected, adjust by 100-200 calories per day rather than making large jumps.
How to Split Your Calories: Macros
Total calories drive weight change, but how you split protein, fat, and carbohydrates affects body composition, energy, and hunger. Evidence-based starting points for adults, per the Dietary Guidelines for Americans:
- Protein: 1.2-2.0 grams per kg of body weight. Higher end for active people and those in a calorie deficit to preserve muscle.
- Fat: 20-35% of total calories. Below 20% can impair hormone production over time.
- Carbohydrates: The remainder after protein and fat are set. Prioritize fiber-rich whole food sources.
6 Health Numbers to Track Alongside Your Calories
Calorie intake alone does not tell the full story of your health. These six metrics give you a complete picture of how your body is responding to your nutrition and activity habits.
BMI (Body Mass Index)
Healthy: 18.5-24.9
Tracks whether your weight is proportional to your height. Recalculate every 10 lbs of weight change.
Body Fat Percentage
Healthy: 10-20% (men), 18-28% (women)
Body composition tells more than scale weight alone. Muscle and fat weigh the same but have very different health implications.
Daily Water Intake
General target: 2.7L (women), 3.7L (men)
Hydration affects metabolism, hunger cues, and how efficiently your body burns calories during the day.
Fasting Blood Sugar
Normal: 70-99 mg/dL (CDC)
Diet and calorie intake directly affect blood sugar regulation. Consistent calorie management improves insulin sensitivity over time.
Target Heart Rate
Fat burn zone: 50-70% of max HR
Training in the right heart rate zone maximizes calorie burn per session while building cardiovascular fitness.
Metabolic Age
Goal: at or below your actual age
A lower metabolic age than your actual age reflects a healthy BMR. Consistent calorie management and exercise improve metabolic age over time.
Common Calorie-Counting Mistakes
- Underestimating portions. Most people significantly underestimate how much they eat. Weighing food for two weeks to calibrate your eye is one of the most useful habits you can build.
- Forgetting drinks and oils. Olive oil, dressings, sauces, alcohol, and sweetened drinks add substantial calories that are easy to miss.
- Setting too aggressive a deficit. Drastic cuts trigger increased hunger and muscle loss. Modest deficits maintained consistently produce better long-term results.
- Ignoring protein. Insufficient protein during weight loss leads to muscle loss and a slower metabolic rate over time. Prioritize protein at each meal.
- Not adjusting as you lose weight. A smaller body has a lower TDEE. Recalculate every 5-10 lbs of weight change to keep your target accurate.
When to See a Healthcare Provider
A calorie calculator is a useful starting tool. Speak with a registered dietitian or physician if any of these apply to you:
- You have a medical condition affecting weight or metabolism (thyroid disease, PCOS, type 2 diabetes)
- You take medications known to affect weight, appetite, or blood sugar
- You have a history of disordered eating or an eating disorder
- You are pregnant or breastfeeding (calorie needs change significantly)
- You are an athlete with specific performance or body-composition goals
- You have made consistent dietary changes for several months without expected results
Frequently Asked Questions
How many calories should I eat a day to lose weight?
Most adults lose weight safely eating 300 to 500 calories below their TDEE each day, which produces 0.5 to 1 pound of fat loss per week. The exact number depends on your current weight, height, age, and activity level. Use the calorie calculator above to find your personal TDEE, then subtract 300 to 500 to get your weight-loss target. Avoid going below 1,200 calories per day (women) or 1,500 (men) without medical supervision.
What is a safe calorie deficit for weight loss?
A deficit of 300 to 500 calories per day below your TDEE is considered safe and sustainable for most healthy adults. This produces 0.5 to 1 pound of fat loss per week without significant muscle loss. Deficits above 750 calories per day increase the risk of muscle loss, nutrient deficiencies, metabolic adaptation, and rebound weight gain. The CDC recommends gradual loss of 1 to 2 pounds per week as most effective long-term.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to sustain basic functions: breathing, organ activity, and cell repair. TDEE is your BMR multiplied by an activity factor to account for movement throughout the day. TDEE is always higher than BMR and is the correct number to use for weight management planning. This calculator uses the Mifflin-St Jeor equation to estimate BMR, then applies your selected activity level.
Should I eat back calories burned during exercise?
If you selected a moderate or higher activity level in this calculator, your exercise calories are already included in your TDEE, so eating them back would create a surplus. If you selected sedentary and then exercised, eating back 50% of estimated burn calories is a reasonable middle ground. Most calorie-tracking apps overestimate exercise burn, so eating back 100% typically stalls weight loss progress.
How accurate is the Mifflin-St Jeor equation?
A 2005 review in the Journal of the American Dietetic Association found the Mifflin-St Jeor equation predicted resting metabolic rate within 10% for 82% of the test group, making it the most accurate formula for healthy adults. However, individual variation means your actual needs may differ by 200 to 400 calories per day from the estimate. Tracking food intake and weight for 2 to 3 weeks is the only reliable way to calibrate your personal number.
Why is my calorie result different from other calculators?
Different calculators use different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers, which can produce results that differ by 100 to 300 calories. Mifflin-St Jeor, used here, is the most validated for the general non-athlete population. All formulas are estimates, so some variation between calculators is expected and normal.
What happens if I eat too few calories?
Eating significantly below your needs can cause muscle loss, nutrient deficiencies, fatigue, hormonal disruption, and metabolic adaptation that makes future weight loss harder. Very low calorie diets (below 800 calories per day) require medical supervision. If you feel persistent extreme hunger, dizziness, or fatigue on a calorie deficit, raise your intake by 100 to 200 calories and consult a registered dietitian.
Do I need to count calories forever to maintain my weight?
Most people do not track calories indefinitely. The purpose of tracking is to calibrate your sense of portion sizes and food energy density so you can eventually maintain weight by feel. After 4 to 8 weeks of consistent tracking, many people can maintain their weight without logging every meal. Periodic re-checking (monthly or when weight starts to drift) is enough for most adults.
Sources and Further Reading
- Mifflin MD, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247.
- Frankenfield D, et al. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Journal of the American Dietetic Association, 105(5), 775-789.
- U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020-2025.
- Centers for Disease Control and Prevention. Losing Weight.
- Harvard Health Publishing. Calorie Counting Made Easy.
- Morton RW, et al. (2018). Effect of protein supplementation on resistance training gains. British Journal of Sports Medicine.
Medical Disclaimer: This calculator is for general educational purposes only and does not constitute medical or nutritional advice. TDEE values are population-level estimates that vary significantly between individuals. For personalized guidance on calorie targets, weight management, or nutrition, consult a registered dietitian or qualified healthcare provider. See our full Medical Disclaimer and Editorial Policy.
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