Calorie Calculator
Daily calorie needs for your goals.
Estimate maintenance calories (TDEE) from your age, sex, height, weight, and activity level. Subtract a modest deficit to lose weight or add a surplus to gain.
Numbers are estimates—metabolism varies. Adjust based on weekly scale trends and how you feel.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories your body burns at rest to maintain basic functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through activity. It's your total daily calorie burn.
A deficit of about 500 calories per day typically leads to ~1 pound of weight loss per week. Our calculator provides safe deficit ranges.
Total Daily Energy Expenditure: calories you burn in a day including activity, on top of basal metabolic rate (BMR).