Calorie Calculator (TDEE)
100% in your browser — nothing is uploadedMaintenance calories (TDEE)
2,333 kcal
Resting metabolic rate: 1,696 kcal/day
Estimates use the Mifflin-St Jeor equation. Individual metabolism varies — adjust based on 2–3 weeks of real-world results.
This calculator estimates your total daily energy expenditure (TDEE) — the calories you burn in a normal day — using the Mifflin-St Jeor equation, the formula research has found most accurate for resting metabolism, multiplied by your activity level. From that maintenance number it derives gentle targets: roughly one pound per week of loss at a 500-calorie daily deficit, or steady gain at a 250-calorie surplus.
The honest caveat every calorie calculator should carry: equations predict averages, and individuals vary by a few hundred calories in either direction. Use the number as your starting line, track your weight for two to three weeks, and adjust — your own data beats any formula.
How to use the calorie calculator (tdee)
- Enter your sex, age, height, and weight.
- Pick the activity level that matches a typical week.
- Read your maintenance calories, then the loss/gain targets below it.
Frequently asked questions
What's the difference between RMR and TDEE?
Resting metabolic rate (RMR) is what you'd burn doing nothing all day. TDEE adds everyday movement and exercise via an activity multiplier — it's the number to plan meals around.
Why Mifflin-St Jeor and not Harris-Benedict?
The Academy of Nutrition and Dietetics reviewed the common equations and found Mifflin-St Jeor predicted measured RMR most accurately in most adults. Harris-Benedict (1919) tends to overestimate slightly.
How fast should I lose weight?
0.5–1 lb per week (a 250–500 calorie daily deficit) is the widely recommended sustainable pace. Aggressive deficits lose muscle along with fat and are harder to maintain.
Is my information saved?
No — everything is computed in your browser and never sent anywhere.