Calorie & TDEE Calculator
Estimate daily calories for maintaining, losing or gaining weight.
Calories per day to maintain your weight
| Goal | Daily calories |
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About the Calorie & TDEE Calculator
Using the Mifflin-St Jeor equation, this works out your basal metabolic rate — the energy your body uses at complete rest — and multiplies it by your activity level to give total daily energy expenditure.
From there you get target calories for losing or gaining weight at different rates, plus a rough protein target based on body weight.
Frequently asked questions
How accurate is this?
It is a population average. Two people of identical height, weight and age can differ by several hundred calories a day, so treat the number as a starting point and adjust based on what actually happens over a few weeks.
What is BMR versus TDEE?
BMR is what you burn lying still all day. TDEE adds movement, exercise and digestion, which is what you actually need to eat to hold your weight steady.
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