Free Calorie Calculator (TDEE)
This Calorie Calculator estimates the number of calories you need to consume each day to maintain your current weight (TDEE). It also provides specific calorie targets for sustainable weight loss or healthy weight gain.
- Mifflin-St Jeor Formula
- Weight Loss Plans
- Bulking Targets
- Instant Results
Maintenance Calorie Calculator (TDEE)
| Goal | Daily Calories | Change/Week |
|---|
Based on Mifflin-St Jeor equation. Consult a doctor before starting any extreme diet.
| Diet Type | Carbs (g) | Protein (g) | Fat (g) |
|---|
Macros are calculated based on your Maintenance Calories (TDEE). 1g Protein = 4 kcal, 1g Carbs = 4 kcal, 1g Fat = 9 kcal.
How to Use This Calculator
- Enter Your Details: Input accurate age, height, and weight. These factors determine your Base Metabolic Rate (BMR).
- Choose Activity Level: Be honest about your activity level. Overestimating activity is a common cause of weight loss plateaus.
- Sedentary: Desk job, mostly sitting.
- Lightly Active: Walking or light exercise 1-3 times a week.
- Moderately Active: Moderate exercise/sports 3-5 days a week.
- Very Active: Hard exercise/sports 6-7 days a week.
- Select Your Goal: The results table shows calorie targets for maintaining, losing, or gaining weight. Pick the pace that fits your timeline and comfort.
What is BMR vs TDEE?
Understanding these two acronyms is key to managing your weight:
- BMI Calculator
- Body Fat Calculator
- Age Calculator
- Unit Converter
- BMR (Basal Metabolic Rate): The number of calories your body burns at complete rest just to keep you alive (breathing, blood circulation, cell production). It accounts for about 60-75% of your total burn.
- TDEE (Total Daily Energy Expenditure): Your total calorie burn for the day. It equals BMR + Calories burned through movement and exercise + Thermic effect of food. This is your "maintenance" number.
To lose weight, you must eat fewer calories than your TDEE. To gain weight, you must eat more.
The Science of Weight Loss
This calculator uses the Mifflin-St Jeor Equation, which was introduced in 1990 and is widely considered more accurate than the older Harris-Benedict equation. The standard scientific consensus is that 1 pound (0.45 kg) of body fat contains roughly 3,500 calories of energy.
Therefore:
- Mild Weight Loss (0.5 lb/week): Reduce daily intake by 250 calories.
- Weight Loss (1 lb/week): Reduce daily intake by 500 calories.
- Extreme Weight Loss (2 lb/week): Reduce daily intake by 1,000 calories. (Not recommended without medical supervision).
Calorie Calculator FAQ
Which equation is used?
Mifflin-St Jeor for BMR, then activity multipliers for TDEE.
Can I use this for fat loss?
Yes, use the fat loss target as a starting estimate and adjust based on progress.
Is this exact?
No, it is an estimate and should be adjusted for individual response.
Is this medical advice?
No. Consult a professional for personalized nutrition planning.
How many calories should I eat to lose weight?
A safe starting point is a deficit of 500 calories below your TDEE. This typically results in about 1 lb (0.45 kg) of weight loss per week.
How many calories should I eat to gain weight (bulk)?
To safely gain weight and build muscle, aim for a caloric surplus of 250 to 500 calories above your TDEE. This generally results in gaining 0.5 to 1 lb per week.
Is 1200 calories enough?
Generally, women should not eat fewer than 1,200 calories and men fewer than 1,500 calories per day unless under medical supervision, to ensure adequate nutrient intake.
Does this calculator work for teens?
This calculator uses adult formulas. Teenagers have different growth energy needs and should consult a pediatrician for accurate advice.