TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate (BMR) and all physical activity. Eating at TDEE maintains your current weight.

How many calories should I eat to lose weight?

A calorie deficit of 500 kcal per day typically results in about 0.5 kg of weight loss per week. Eating 1,000 kcal below your TDEE would result in approximately 1 kg per week loss.

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. It is the minimum calories needed to stay alive.

Calorie Calculator

Calculate your daily calorie needs (TDEE). Enter your age, weight, height, and activity level to find out how many calories you need for your goals.

Sex

AgeWeight (kg)Height (cm)

Activity level

The calorie calculator estimates your daily energy needs (TDEE) from basal metabolic rate (BMR) and activity. Use it to plan weight loss, maintenance or muscle gain.

How the calculator works and what it’s for▾

BMR and TDEE

Basal metabolic rate (BMR) is the energy your body uses at rest. Total expenditure (TDEE) = BMR × activity factor (1.2 sedentary – 1.9 heavy physical work/sport). The calculator uses the Mifflin–St Jeor equation, the most accurate general formula.

Losing and gaining weight

1 kg of fat ≈ 7,700 kcal. A ~500 kcal daily deficit gives about 0.5 kg loss per week. Muscle gain needs a slight surplus (+250–500 kcal) and enough protein.

Example

A 35-year-old, 80 kg, 180 cm man, moderate activity: BMR ≈ 1,750 kcal, TDEE ≈ 2,700 kcal. For weight loss, aim for ~2,200 kcal/day.

Tips

Don’t cut calories too low (rarely below 1,200 for women, 1,500 for men). Protein (1.6–2.2 g per kg) preserves muscle while dieting. Track weekly, not daily — weight fluctuates with water.

🔄 Reviewed June 2026