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Calorie Calculator (TDEE)
Find the calories you need to maintain, lose or gain weight, based on age, sex, height, weight and activity level.
This tool provides a general estimate only and is not a substitute for professional medical advice; talk to a doctor or dietitian before making an important change to your diet or weight.
How the Mifflin-St Jeor formula works
This calculator first works out your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest just to keep you alive — using the Mifflin-St Jeor equation: for men, 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women, the same formula minus 161. Compared with the older Harris-Benedict equation, Mifflin-St Jeor tends to be more accurate for most adults today.
Your BMR is then multiplied by an activity factor to get Total Daily Energy Expenditure (TDEE) — the number of calories you actually need to maintain your current weight. A deficit of about 500 calories a day below TDEE is the most common recommendation for weight loss, roughly equal to losing about a pound (0.45 kg) a week; the same surplus is used for weight gain. Treat these numbers as a starting point to adjust from, not an exact prescription.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolism plus activity. It's the calorie number you need to maintain your current weight.
How accurate is the Mifflin-St Jeor formula?
It's one of the most accurate predictive equations for resting metabolic rate in the general adult population, but it's still an estimate — actual metabolism varies by individual.
How much of a calorie deficit should I aim for?
A deficit of about 500 calories a day is a common, moderate target for roughly a pound (0.45 kg) of weight loss per week. Very large deficits are not recommended without medical supervision.
Does this account for pregnancy, breastfeeding or medical conditions?
No. This is a general formula for healthy non-pregnant adults. Talk to a doctor or registered dietitian for calorie needs during pregnancy, breastfeeding, or with a medical condition.