Calorie Calculator (TDEE)
Estimate your daily calories for maintenance, weight loss or gain.
How to use the Calorie Calculator (TDEE)
Based on the Mifflin–St Jeor equation, one of the most validated BMR formulas, multiplied by an activity factor.
Formula
BMR = 10W + 6.25H − 5A + s (s = +5 male, −161 female)
Worked example
A moderately active 35-year-old man, 78 kg and 178 cm, needs about 2,670 kcal/day to maintain weight.
Frequently asked questions
How many calories are in a kilogram of fat?
Roughly 7,700 kcal, so a 550 kcal daily deficit is about 0.5 kg per week.
Results are estimates for educational and planning purposes. Always confirm important financial, health or legal decisions with a qualified professional. Last reviewed 2026-09-27.