Calorie Calculator (TDEE)
Guide: How Many Calories Do You Need? BMR, TDEE and Weight Goals
- Calories to maintain your weight
- 1,996 a day
- Calories at complete rest (BMR)
- 1,452 a day
| Goal | Calories a day | Change |
|---|---|---|
| Lose weight quickly | 996 ⚠ | about 2 lb (1 kg) a week |
| Lose weight | 1,496 | about 1 lb (0.5 kg) a week |
| Lose weight slowly | 1,746 | about 0.5 lb (0.25 kg) a week |
| Maintain weight | 1,996 | stay where you are |
| Gain weight slowly | 2,246 | about 0.5 lb (0.25 kg) a week |
| Gain weight | 2,496 | about 1 lb (0.5 kg) a week |
⚠ Targets marked with a warning are below the 1,200 calories a day that doctors usually advise as a minimum without supervision.
This uses the Mifflin-St Jeor equation. It is an estimate, and real needs vary. It is not medical advice, so talk to a doctor or dietitian before changing your diet, especially if you are pregnant, young, or have a health condition.
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How to use
- 1Enter your age, weight, height and sex used in the formula.
- 2Choose your activity level.
- 3Read your daily calories for each goal.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is the calories you burn in a day, including exercise. Eating that amount keeps your weight steady.
What is BMR?
Basal metabolic rate is the calories your body uses at complete rest. TDEE is your BMR multiplied by an activity factor.
Which formula does it use?
The Mifflin-St Jeor equation, which is widely used and generally more accurate than older formulas for most adults.
How many calories should I cut to lose weight?
About 500 fewer calories a day is roughly 1 pound (0.5 kg) a week. Targets below 1,200 for women or 1,500 for men are flagged as too low to follow without medical advice.
Is this medical advice?
No. It is an estimate. Talk to a doctor or dietitian before a big diet change, especially if you are pregnant, young or have a health condition.
Read the guide
Learn how this works and how to get the most from it.
Money, health & time
How Many Calories Do You Need? BMR, TDEE and Weight Goals
What BMR and TDEE mean, how daily calories are estimated, how a calorie change relates to weight change, and the limits of any calculator.
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