Calorie Needs Calculator

Estimate your daily calories (TDEE)

This calculator estimates your Total Daily Energy Expenditure (TDEE): your baseline needs (BMR) adjusted by activity level. Results are estimates and not medical advice.

Units

Pick whichever unit system you already know.

Sex

Used for the BMR formula (Mifflin-St Jeor).

Age

Height (US)

Weight (lbs)

Activity level

This multiplies BMR to estimate daily burn (TDEE).

Goal

Uses ±250 calories/day from maintenance.

Quick guidance

Maintenance

Your estimated daily calories to stay about the same weight over time.

Mild loss

Often starts around 250 calories/day below maintenance (adjust over time).

Mild gain

Often starts around 250 calories/day above maintenance (watch weekly trends).

Important: This is an estimate and not medical advice. If you have health conditions, are pregnant, or have a history of disordered eating, consult a qualified professional.

FAQ

What formula does this use?

It uses the Mifflin-St Jeor equation to estimate BMR (baseline calories), then multiplies by an activity factor to estimate TDEE.

Why doesn’t this perfectly match my results?

Real calorie needs vary by body composition, sleep, stress, job movement, and tracking accuracy. Use this as a starting point and adjust based on 2–4 weeks of trends.

Can I use this for teens?

It’s designed for adults. For children/teens, calorie needs can differ due to growth and should be handled with professional guidance.