TDEE / Calorie Calculator
Find your daily calorie needs to maintain, lose, or gain weight.
Enter your values to calculate your result.
Formula
TDEE (Total Daily Energy Expenditure) is your Basal Metabolic Rate multiplied by an activity multiplier. Losing or gaining weight adjusts that maintenance number by roughly 500 kcal/day in either direction — about a 0.5 kg (1 lb) change per week, since one kg of body fat is roughly 7,700 kcal.
Example
A moderately active 30-year-old man weighing 80 kg at 180 cm has a BMR of about 1,780 kcal/day and a maintenance TDEE of about 2,759 kcal/day (1,780 x 1.55). To lose weight, that becomes roughly 2,259 kcal/day.
Frequently Asked Questions
Why 500 kcal for weight loss/gain?
One kilogram of body fat represents roughly 7,700 kcal, so a 500 kcal/day deficit or surplus works out to about 0.5 kg (1 lb) of change per week — a commonly recommended, sustainable pace.
Is this the same as the BMR Calculator?
BMR is just the calories your body burns at complete rest. This calculator takes that number and factors in your activity level and goal to estimate what you should actually eat.