Units, Sex, Age, Weight, Height
Calorie Calculator (TDEE)
Estimate the calories you burn in a day and the intake for losing, keeping or gaining weight.
Waiting for input
How this calculator works
Your total daily energy expenditure (TDEE) is your basal metabolic rate multiplied by an activity factor. Eating about that much keeps weight stable. A daily gap of roughly 500 kcal changes weight by about 0.45 kg (1 lb) a week, although real results slow down over time as the body adapts.
Formula
- BMR from the Mifflin-St Jeor equation
- TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725 or 1.9)
- Weight-loss target = TDEE − 500 kcal; weight-gain target = TDEE + 500 kcal
Worked example
30-year-old woman, 60 kg, 165 cm, moderately active
- Units
- Metric (kg, cm)
- Sex
- Female
- Age
- 30
- Weight
- 60
- Height
- 165
- Activity level
- Moderately active (3-5 days a week)
Result2,046 kcal/day
Estimated calories to maintain your weight. Moderately active, factor 1.55.
Things to keep in mind
- Activity factors are rough. If your weight does not move as expected after two or three weeks, adjust intake by 100-200 kcal.
- Very low intakes (commonly under 1,200 kcal for women or 1,500 kcal for men) should only be followed with professional supervision.
- For general information only. It is not medical advice; talk to a health professional about your own situation.
Frequently asked questions
How many calories should I eat to lose weight?
A common starting point is about 500 kcal below your TDEE, which targets roughly 0.45 kg (1 lb) of loss per week. Smaller deficits are easier to keep up.
Which activity level should I choose?
Count planned exercise and how active your job is. Desk job with no exercise is sedentary; three to five workouts a week is moderately active. When unsure, pick the lower level.
Why is my real calorie need different?
The estimate is based on averages. Muscle mass, genetics, sleep and non-exercise movement all change energy use, so treat the number as a starting point and adjust from results.
More health & fitness calculators
Results are estimates based on the values you enter and the published method shown above. They do not replace professional medical, financial or legal advice. Method reviewed October 7, 2026. About this site