Free TDEE Calculator — How Many Calories Should You Eat?
TDEE & Calorie Calculator
Estimate the calories you burn in a day, explore practical maintenance and weight-change scenarios, and understand what the numbers can—and can’t—tell you.
← Explore all free toolsYour estimated daily energy needs
A starting point for planning—not a personal calorie prescription.
Estimated calories to maintain your current weight at your selected activity level.
Example daily macro breakdown
Illustrative split: 30% protein, 40% carbs, 30% fat. This is one example—not a personalized macronutrient prescription.
Values are rounded to whole grams; displayed grams may not add up to exactly the selected calorie target. For individualized needs, try the Macro Calculator and Protein Calculator.
How this calculator works
It uses the Mifflin–St Jeor equation to estimate resting energy needs, then applies your selected activity factor to estimate total daily expenditure. That’s a useful baseline, but it can’t measure your metabolism directly.
Estimate resting needs
Weight, height, age, and a sex-based equation coefficient produce your estimated BMR. The formula was developed from measurements of adults.
Account for activity
BMR is multiplied by a broad activity factor to estimate maintenance calories. This part introduces considerable uncertainty.
Use trends to refine it
Track your routine and weight trend over several weeks, then adjust gradually. Don’t assume the first number is your exact personal requirement.
Understanding your results
What is the difference between BMR and TDEE?
BMR estimates how much energy your body needs at rest. TDEE estimates the energy you use across the entire day, including movement and exercise. Neither number is directly measured by this calculator.
Why not promise a certain amount of weight loss per week?
Weight change is not perfectly linear. Your metabolism, appetite, activity, and body composition can change over time. Simple fixed-calorie rules often overpredict long-term results.
What if my estimated calorie target looks too low?
Don’t force an aggressive deficit. Consider maintaining your current intake or getting advice from a qualified clinician or dietitian, especially with medical conditions or a history of disordered eating.
Is the macro example right for everyone?
No. A 30/40/30 split is only an illustrative example. Protein needs and preferred carbohydrate/fat proportions vary by activity, health, preferences, and medical circumstances.