Calorie Calculator (TDEE)
Find out exactly how many calories you need each day. Enter your details to calculate your Total Daily Energy Expenditure (TDEE) and get macro targets for losing weight, maintaining, or building muscle.
Your daily calories
MaintenanceThis is how many calories you burn per day
Calories by goal
Macros (maintenance)
How the calorie calculator works
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR) developed by the American Dietetic Association. Your BMR is the calories your body burns at complete rest just to keep you alive — breathing, pumping blood, maintaining body temperature.
Mifflin-St Jeor formulas:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE (Total Daily Energy Expenditure) equals your BMR multiplied by an activity factor that accounts for your movement throughout the day. Eating at your TDEE maintains your weight; eating below it leads to weight loss; eating above it leads to weight gain.
Macro breakdown explained
- Protein (4 cal/g): Essential for building and repairing muscle. Target ~0.8–1g per pound of body weight for active individuals.
- Carbohydrates (4 cal/g): Your body's primary energy source, especially for exercise and brain function.
- Fat (9 cal/g): Necessary for hormone production, nutrient absorption, and cell health. Don't go below ~20% of calories.
For weight loss, the calculator uses a 500-calorie daily deficit (≈1 lb/week loss). For muscle gain, it adds 500 calories. Always consult a healthcare provider before starting any diet, and never eat below 1,200 calories/day (women) or 1,500 (men) without supervision.
Related: BMI Calculator
· Reviewed by the Vital Health Editorial Team
How This Calculator Works
This calculator estimates daily calorie needs using the Mifflin-St Jeor BMR equation multiplied by an activity factor to get TDEE (Total Daily Energy Expenditure). For weight loss, a deficit of 500 calories/day produces approximately 1 lb/week loss (3,500 calories ≈ 1 lb of body fat). For weight gain, a surplus of 250–500 calories/day supports lean mass gain. The calculator also adjusts macronutrient targets based on your goal.
For informational purposes only — not medical advice. Consult a healthcare provider before starting any diet plan, especially if you have underlying health conditions.
Frequently Asked Questions
How many calories should I eat to lose weight?
A safe, sustainable rate is 1–2 lbs/week, requiring a daily deficit of 500–1,000 calories. Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Faster weight loss often leads to muscle loss and rebound weight gain. Focus on nutrient-dense foods to stay satisfied in a deficit.
Is counting calories necessary for weight loss?
Not always. Some people lose weight effectively by reducing portion sizes, cutting processed foods, or intermittent fasting. However, calorie tracking (via apps like MyFitnessPal or Cronometer) is the most reliable method for precise control. Studies show people underestimate their calorie intake by an average of 20–30%.
Do calorie needs change with age?
Yes. BMR decreases by about 1–2% per decade after age 20, primarily due to muscle loss (sarcopenia). A 25-year-old and a 55-year-old of the same height and weight may have a 200–300 calorie/day difference in TDEE. Resistance training helps preserve muscle mass and maintain a higher metabolic rate.
Sources & References
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