Calorie Calculator
Maintenance calories (TDEE)
Moderately active2,563kcal / day
- Basal metabolic rate
- 1,654 kcal
- Activity factor
- × 1.55
- Mild weight loss (−0.25 kg / week)
- 2,313 kcal
- Weight loss (−0.5 kg / week)
- 2,063 kcal
- Maintain (no change)
- 2,563 kcal
- Mild weight gain (+0.25 kg / week)
- 2,813 kcal
- Weight gain (+0.5 kg / week)
- 3,063 kcal
Show how it’s worked outHide working
10 × 70 + 6.25 × 175 − 5 × 29 + 5 = 1,654 (BMR), then × 1.55 for activity = 2,563 kcal a day. Targets add or subtract 250 or 500 kcal, roughly 0.25 or 0.5 kg a week.
About Calorie
Your total daily energy expenditure (TDEE) is the number of calories you burn in a typical day: your resting metabolism plus everything you do on top of it. Eating about this much keeps your weight steady; eating less or more moves it.
Formula: the calculator uses the Mifflin-St Jeor equation for basal metabolic rate — BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women — then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
Activity factors are estimates, and most people overrate how active they are. If your weight isn't moving the way the numbers predict after two or three weeks, adjust by 100–200 kcal rather than switching formulas.
Common questions
- What is TDEE?
- Total daily energy expenditure is the number of calories you burn in a day, including your resting metabolism and all activity. Eating roughly this amount keeps your weight stable.
- Which formula does this calculator use?
- It uses the Mifflin-St Jeor equation for basal metabolic rate, which studies have found to be the most accurate of the common formulas for most adults, then multiplies by an activity factor.
- How big a deficit should I use to lose weight?
- A deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of loss per week. Very large deficits are hard to sustain and can cost muscle, so most guidance stays between 250 and 750.