Calorie & TDEE Calculator

How this calorie calculator works

Your body burns energy just staying alive — your basal metabolic rate (BMR) — plus more for everything you do. This calculator uses the well-validated Mifflin-St Jeor equation for your BMR, then multiplies by an activity factor to estimate your total daily energy expenditure (TDEE): the calories you'd eat to maintain your weight. From there it shows a gentle deficit to lose about half a kilo (one pound) a week, and a small surplus to gain slowly.

Calories are a starting point, not a rule

These are estimates — real needs vary, and very low intakes can backfire. Use the number as a guide and adjust by how your body responds. Our Nutrition guides turn it into real, sustainable meals.