Find your TDEE and exact daily calorie targets for weight loss, maintenance, or muscle gain — with full macro breakdown.
Your calorie needs aren't fixed — they change based on your age, weight, height, sex, and how active you actually are. This calculator uses the Mifflin-St Jeor equation (the most accurate formula validated by clinical research) to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). These numbers are the foundation of any evidence-based nutrition plan for weight loss, gain, or maintenance.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for movement. A sedentary office worker multiplies BMR by 1.2; a person who exercises 5x per week multiplies by 1.55; a manual laborer or athlete may use 1.725 or higher. TDEE is the number that actually matters for nutrition planning.
To lose weight: eat 300–500 calories below TDEE per day. A 500-calorie daily deficit produces approximately 1 pound of fat loss per week (since 1 lb of fat ≈ 3,500 calories). Deficits larger than 500–750 calories/day often cause muscle loss and metabolic adaptation — avoid crash dieting. To gain muscle: eat 200–300 calories above TDEE ("lean bulk") while following resistance training. Maintenance: eat at TDEE. These are starting estimates — adjust based on real-world results over 2–3 weeks.
Most people underestimate their activity level — or overestimate it. "Lightly active" (1–3 days of exercise/week) is appropriate for most office workers who exercise occasionally. "Moderately active" (3–5 days) fits people who genuinely train for 45+ minutes at meaningful intensity 3–5 days per week. Choosing "very active" when you're actually "lightly active" can overestimate TDEE by 300–500 calories — enough to prevent weight loss entirely while eating at an apparent deficit.