Your Results
Enter your details to see your daily calorie needs.
Calories per day, estimated with the Mifflin-St Jeor equation. Individual needs vary — treat these as starting points and adjust based on real-world results.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — your resting metabolism (BMR) plus everything you do: walking, working, exercising, even digesting food. Eat about your TDEE and your weight stays stable; eat below it and you lose weight; eat above it and you gain.
How is it calculated?
This calculator uses the Mifflin-St Jeor equation, generally regarded as the most accurate BMR formula for the general population, then multiplies by an activity factor (1.2 for sedentary up to 1.9 for extremely active).
A deficit of roughly 500 calories per day corresponds to losing about 1 lb (0.45 kg) per week. For weight gain, a modest surplus of 250–300 calories supports lean muscle growth with minimal fat gain.
Also check your BMI and ideal weight to set a sensible target.