Calorie Calculator (TDEE)
Estimate daily calorie needs (maintenance, cut, or bulk) using a standard BMR + activity model. Use it as a starting point for maintenance, weight loss, or weight gain, then adjust based on real-world progress over a few weeks.
Inputs
lb
ft
in
Estimated calories
Maintenance (TDEE)
2,763 kcal/day
BMR1,783 kcal/day
Cut (−250)2,513 kcal/day
Cut (−500)2,263 kcal/day
Bulk (+250)3,013 kcal/day
Bulk (+500)3,263 kcal/day
For best results, track your weight trend for 2–3 weeks and adjust calories based on actual progress.
BMR uses Mifflin–St Jeor. TDEE = BMR × activity factor.
How to use it
- Enter age, sex, height, and weight.
- Choose an activity level that matches most weeks.
- Review estimated maintenance calories and suggested cut/bulk targets.
- Adjust weekly based on measured changes (weight, performance, hunger).
Key formulas
- Mifflin–St Jeor BMR (common model)
- BMR = 10×kg + 6.25×cm − 5×age + s, where s=+5 (men) or −161 (women)
- TDEE estimate
- TDEE = BMR × activity_factor
FAQ
TDEE (total daily energy expenditure) is an estimate of how many calories you burn per day, including your activity. It’s often used as a starting point for maintenance, cutting, or bulking.
A common approach is to start with a moderate deficit (often 250–500 calories per day), then adjust based on your weekly trend. The best deficit is one you can maintain consistently.
This calculator uses a standard BMR model (Mifflin–St Jeor) and multiplies it by an activity factor to estimate TDEE.
Different tools use different formulas and assumptions, and wearables can be inaccurate. Use any estimate as a baseline and validate it against real progress over a few weeks.
Most people adjust after 2–4 weeks of consistent tracking. Look at trends (weight, measurements, performance, hunger) rather than day-to-day fluctuations.
Related calculators
Mortgage Calculator
Estimate your monthly mortgage payment with a detailed cost breakdown and amortization schedule.
BAC (Blood Alcohol Content) Calculator
Estimate blood alcohol content (BAC) based on drinks, weight, and time. For informational purposes only.
CPM Calculator
Calculate CPM, impressions, or total cost by filling in any two fields.
CD (Certificate of Deposit) Calculator
Estimate CD interest earned and ending balance at maturity with common compounding options.
Loan Calculator (Amortization)
Calculate monthly loan payments and view a full amortization schedule.
Percentage Calculator
Solve common percent problems: percent of a number, percent change, and what percent one number is of another.
Disclaimer
Estimates only. Calorie needs vary; consult a professional for medical or nutrition guidance.