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Free Calorie Calculator (TDEE)
Your maintenance calories (TDEE) are the calories you burn in a typical day. This calculator estimates them from the Mifflin-St Jeor equation — the most widely validated formula for resting metabolism — plus your activity level. Everything runs in your browser; nothing you type ever leaves this page.
Your estimated maintenance calories
BMR (at complete rest): – kcal/day
Safe range to explore: – kcal/day — a modest deficit of roughly 300–500 kcal below maintenance for gradual fat loss, or a modest surplus of roughly 200–300 kcal above maintenance for gradual muscle gain.
Very low intakes — below about 1,200 kcal/day for women or 1,500 kcal/day for men — need professional supervision. Never chase extreme deficits.
🔒 Private: all math runs in your browser. Nothing is sent anywhere, stored, or tracked.
How to use your number
Your TDEE is a starting point, not a prescription. Track your weight and energy for 2–4 weeks eating near maintenance: if your weight is steady, the estimate is close. If it drifts, adjust by 100–200 kcal at a time. The most reliable "diet" is the one you can actually repeat — protein at each meal, vegetables, water, sleep, and daily movement beat any extreme plan that lasts a week.
Turn calories into a daily plan
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See plans & free trial →Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is an estimate of the calories you burn in a day, including basic body functions plus activity. Eating around your TDEE roughly maintains your weight; eating below it tends to reduce weight over time, and eating above it tends to increase it.
How accurate is this calorie calculator?
It is an estimate based on the Mifflin-St Jeor equation, which is the most widely validated formula for resting metabolism. Real needs vary with body composition, hormones, medication, and daily activity. Treat the result as a starting point and adjust based on real-world results over 2 to 4 weeks.
How many calories should I eat to lose weight safely?
A commonly suggested approach is a modest deficit of roughly 300–500 kcal per day below maintenance, combined with protein and strength training. Very low intakes — below about 1,200 kcal per day for women or 1,500 for men — need professional supervision and are not recommended on your own.
Is this calorie calculator private?
Yes. All math runs in your browser. Nothing you enter is sent anywhere, stored, or tracked.
Disclaimer: Estimates only, not medical advice. Calorie needs vary with body composition, health conditions, medication, pregnancy, and more. Very low intakes need professional supervision. If you have a medical condition or an eating disorder history, talk to a clinician or dietitian before changing your intake.