Calorie Calculator (TDEE)
Calculate how many calories you need per day based on your height, weight, age, gender, and activity level. Get your BMR and TDEE, plus calorie targets for weight loss, maintenance, and muscle gain.
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Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day, including BMR (basal metabolic rate at rest) plus calories burned through activity. It is the baseline for any nutrition plan.
How much of a calorie deficit do I need to lose weight?
A deficit of approximately 3,500 calories equals roughly 0.45 kg (1 lb) of fat loss. A daily deficit of 500 calories should produce about 0.45 kg/week of loss. Deficits larger than 1,000 calories/day are generally not recommended.
Does muscle mass affect calorie needs?
Yes. Muscle tissue burns more calories at rest than fat tissue. Higher muscle mass raises BMR, meaning more muscular people require more calories just to maintain weight — which is why strength training is beneficial for weight management.