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🔥 Calorie Calculator

Find your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day. Get personalized targets for weight loss, maintenance, and muscle gain.

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What Is TDEE and Why Does It Matter?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours, accounting for your metabolism, physical activity, and the energy used to digest food. It's the cornerstone of any evidence-based nutrition plan: eat below TDEE to lose weight, at TDEE to maintain, and above TDEE to gain muscle or weight.

TDEE is calculated by first estimating your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest — then multiplying by an activity factor.

How TDEE Is Calculated

Mifflin-St Jeor Formula (BMR) Male: 10W + 6.25H − 5A + 5 Female: 10W + 6.25H − 5A − 161
W = Weight in kg   H = Height in cm   A = Age in years

TDEE = BMR × Activity Multiplier (1.2 for sedentary to 1.9 for very active). This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for most adults.

Choosing the Right Activity Level

The activity multiplier is the biggest variable — and the most commonly misestimated. Most people overestimate their activity level. Sedentary means a desk job with little deliberate exercise. Lightly active means 1–3 days of light exercise per week. Moderately active means 3–5 days of moderate exercise. If you're unsure, start with one level lower than you think and adjust based on results after 2–3 weeks.

How Many Calories to Eat for Weight Loss?

A deficit of 500 calories per day produces approximately 1 lb (0.45 kg) of fat loss per week — the most cited and safest rate for sustained loss. A 750-calorie deficit yields ~1.5 lbs/week. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision, as this risks muscle loss, nutrient deficiency, and metabolic adaptation. Check your BMR to ensure you're always eating above your minimum energy requirement.

Calories for Muscle Gain

Building muscle requires a calorie surplus — typically 250–500 kcal above TDEE for a "lean bulk." Combined with adequate protein (0.7–1g per lb of bodyweight) and progressive resistance training, this supports muscle growth while minimizing fat gain. A larger surplus doesn't build muscle faster; it mostly adds fat.

Why Your Calorie Needs Change Over Time

As you lose weight, your TDEE decreases — your lighter body burns fewer calories at rest and during exercise. This is why most dieters hit plateaus: they're no longer in a deficit. Recalculate your TDEE every 5–10 lbs of weight change and adjust your intake accordingly. Pair this with our BMI calculator and ideal weight calculator to track your progress toward a healthy range.

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Frequently Asked Questions

Common questions about how many calories should... and more.

How many calories should I eat per day to lose weight?

To lose weight, eat in a calorie deficit — consuming fewer calories than you burn. A common and sustainable target is 500 calories below your TDEE, which creates roughly 1 lb (0.45 kg) of fat loss per week. For faster loss, a 750-calorie deficit yields about 1.5 lbs/week. For most adults, this means eating 1,400–2,000 calories per day depending on size and activity level. Never drop below 1,200 (women) or 1,500 (men) without medical guidance — doing so risks muscle loss and nutritional deficiency.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — essentially the energy needed to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for everything else: walking, exercise, digesting food, fidgeting. TDEE is always higher than BMR and is the number you use to plan your diet. BMR is typically 60–75% of TDEE.

How accurate are calorie calculators?

Calorie calculators using the Mifflin-St Jeor formula are accurate within ±10% for most adults, according to multiple studies. The biggest source of error is the activity multiplier — people consistently overestimate their activity level. Treat the result as a starting estimate, track your weight for 2–3 weeks at that intake, and adjust up or down by 100–200 calories based on whether you're losing, gaining, or maintaining. After 4–6 weeks, you'll have a personalized calorie target far more accurate than any formula.

Do I need to count calories to lose weight?

Not strictly — but you do need to create a calorie deficit somehow. Calorie counting is one approach; others include portion control, eating whole foods that are naturally satiating, intermittent fasting, or simply cutting out ultra-processed foods. Research shows that people who track their food intake lose more weight and keep it off longer, likely because awareness alone changes behavior. Even rough tracking (estimating portions) is more effective than not tracking at all. Use this calculator to set your target, then track for at least a few weeks to calibrate your intuition.

What should I eat on a 1500-calorie diet?

On 1,500 calories, prioritize foods that maximize satiety and nutrition: lean protein (chicken, fish, eggs, legumes — aim for 100–150g/day), vegetables (very low calorie, high volume, high fiber), complex carbohydrates (oats, sweet potatoes, brown rice), and healthy fats (avocado, nuts, olive oil — in moderation due to calorie density). Minimize ultra-processed foods, liquid calories, and refined sugars, which provide calories without satiety. A rough macro split of 35% protein, 40% carbs, 25% fat works well for most people on a deficit.