What does this calorie calculator estimate?

It estimates daily calorie needs (TDEE) based on age, sex, weight, height and activity level.

How can I use calorie results?

Use them to maintain weight (eat TDEE), lose weight (eat below TDEE), or gain weight (eat above TDEE).

Are these calorie estimates exact?

No. They are estimates useful for planning. Individual metabolism varies; track progress and adjust accordingly.

Calorie Calculator

Calculate your TDEE and plan your diet for Weight Loss, Gain, or Maintenance.

Gender

Male

Female

Age

Height

Weight

Activity Level

Maintenance Calories

2,450

kcal/day

This is the amount of energy you need to maintain your current weight. Eat less to lose, more to gain.

Weight Loss

1,950

(-0.5 kg/week)

Extreme Loss

1,450

(-1 kg/week)

Weight Gain

2,950

(+0.5 kg/week)

Maintenance Macro Split

Protein

184g

Carbs

215g

Fats

82g

Frequently Asked Questions

How is this calculated?

We use the Mifflin-St Jeor equation, which is widely considered the most accurate formula for calculating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a day through basic bodily functions (BMR) plus physical activity.