Calorie Calculator: Find Your Maintenance Calories (TDEE)
Enter your details to estimate how many calories you burn per day, then see exact targets for losing fat, recomping or gaining muscle at a sensible pace.
Your results
Estimates for healthy adults, for education only. Not a medical assessment. Built and reviewed by Umair Hazrami.
How this calculator works
It runs in two steps.
1. Resting metabolism (BMR). We use the Mifflin-St Jeor equation, which a systematic review found to be the most accurate of the common prediction equations for healthy adults:
- Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
2. Daily burn (TDEE). BMR is multiplied by an activity factor, from 1.2 for a desk job with no exercise up to 1.9 for a physical job plus hard training.
Turning your number into a plan
Your TDEE is a starting estimate, not a prescription. Use it like this:
- Eat at your chosen target for two to three weeks.
- Weigh yourself every morning after the toilet, before food, and take the weekly average.
- Compare the weekly averages. Losing faster or slower than planned? Move calories by 100-200 and repeat.
For fat loss, a slower rate pays off. In a study of elite athletes, those losing about 0.7% of body weight per week gained more lean mass and strength than those losing 1.4% per week (Garthe et al., 2011). For most lifters, aiming for 0.5-1% per week is the sweet spot. The weight loss timeline calculator shows how long that takes.
Next step: split calories into macros
Calories decide whether you gain or lose weight. Protein decides how much of that is muscle. Once you have your target, plug it into the macro calculator or set your protein first with the protein calculator.
Who this is not for
These equations are built for healthy adults. They are less accurate for very muscular or very lean athletes (try the Katch-McArdle option in the BMR calculator if you know your body fat), and they are not suitable during pregnancy, for under-18s, or for anyone with a medical condition affecting metabolism. Ask a doctor or registered dietitian in those cases.
Frequently Asked Questions
How accurate is this calorie calculator?
The Mifflin-St Jeor equation predicts resting metabolic rate within about 10% for most healthy adults, which made it the most reliable equation in a systematic review of the options. The activity multiplier adds more uncertainty, so treat the result as a starting point and adjust it using two to three weeks of real scale data.
What is TDEE?
TDEE stands for total daily energy expenditure: every calorie you burn in a day. It combines your resting metabolism (BMR), the energy used digesting food, daily movement such as walking, and exercise. Eating at your TDEE keeps your weight stable.
How many calories should I eat to lose fat?
Start around 300-500 calories below your TDEE, which usually gives roughly 0.5% of body weight lost per week. Slower cuts preserve more muscle and strength in trained people, so avoid going more aggressive than about 1% of body weight per week unless you are carrying a lot of fat.
How many calories should I eat to build muscle?
A small surplus of about 150-300 calories above maintenance is enough for most lifters. Bigger surpluses mostly add fat, especially once you are past your first year of training. Aim to gain around 0.25-0.5% of body weight per month as an intermediate.
Which activity level should I choose?
Choose based on your total daily movement, not just gym sessions. A desk worker who lifts four times a week is usually 'Moderate'. Most people overestimate activity, so if you are unsure, pick the lower option and adjust from your results.
My weight isn't changing. Is the calculator wrong?
Calculators give an estimate; your body gives the answer. Weigh yourself daily under the same conditions, average each week, and if the average has not moved in two to three weeks, adjust intake by 100-200 calories. Also check that you are tracking cooking oil, drinks and weekend meals accurately.
Sources & References
Every claim above is checked against peer-reviewed research (PubMed, U.S. National Library of Medicine) or guidance from established health bodies. How we fact-check.
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. PMID: 2305711
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005. PMID: 15883556
- Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011. PMID: 21558571