Daily Calorie Calculator
Calculate your TDEE and calorie goals.
About this tool
The Daily Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) - the number of calories your body burns per day - and suggests intake targets for weight loss, maintenance, or muscle gain. It uses the Mifflin-St Jeor equation, the most validated formula for most adults.
How it works
- Enter your age, sex, height, and weight.
- Select your activity level from the dropdown (sedentary to very active).
- Click Calculate to see your TDEE and goal-specific calorie targets.
- Use the results as a starting point - adjust based on real-world weight trends over 2-4 weeks.
Example use cases
- Weight loss planning: A 32-year-old woman, 5'5", 150 lb, lightly active calculates a TDEE of ~1,860 kcal. A 500 kcal daily deficit target of ~1,360 kcal supports roughly 1 lb/week weight loss.
- Muscle gain: A 25-year-old man, 6'0", 170 lb, moderately active has a TDEE of ~2,700 kcal. Eating 2,900-3,000 kcal with adequate protein supports lean muscle gain.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure - the total calories your body burns in a day including your resting metabolism and physical activity.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate within ±10% for most adults. Athlete, elderly, and clinical populations may see larger deviations.