Calorie Calculator (TDEE)

Estimate your daily calorie needs (TDEE) and targets to lose, maintain, or gain weight, based on your activity level.

100% Browser-Based • Local Processing
Units
yr
cm
kg

Maintenance calories are an estimate from a population equation, not a measurement of you. Track your weight for two or three weeks and adjust from what actually happens. Not medical advice.

Maintenance calories (TDEE)

2,759 kcal/day

At rest (BMR) 1,780 kcal
Lose 0.25 kg/wk 2,484 kcal
Lose 0.5 kg/wk 2,209 kcal
Gain 0.5 kg/wk 3,309 kcal
Formula and working

The formula

TDEE = BMR × activity factor, BMR from Mifflin-St Jeor

Your numbers

BMR 1,780 × 1.55 (moderate) = 2,759 kcal/day. A 0.5 kg change a week needs about 550 kcal/day, since a kilo of body fat stores roughly 7,700 kcal.

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Privacy Focused

🔒 Local Processing. Your numbers never leave your device.

Instant Results

🌐 Fully Client-Side. Runs instantly in your browser.

No Signup

⚡ No accounts. No API keys. Just open and use.

Browser Based

🚀 No installs, no sign-ups, no server round-trip.

Overview

What is a Calorie Calculator (TDEE)?

A Calorie Calculator estimates how many calories you need each day. It works out your maintenance calories (TDEE) from your BMR multiplied by an activity factor, then shows targets to lose, maintain, or gain weight — for example a ~500-calorie daily deficit for roughly half a kilo of loss per week. It runs privately in your browser.

Knowing your daily calorie target is the foundation of any weight goal. It comes from your resting burn (BMR) scaled up for how active you are, then adjusted up or down depending on whether you want to gain, maintain, or lose.

This calculator gives your maintenance number and sensible targets, and runs entirely in your browser, so your details stay private. It's an estimate to guide you, not a medical prescription.

Guide

How to calculate your daily calories

Step 1: Enter your age, sex, height, and weight

Enter your age, sex, height, and weight.

Step 2: Choose the activity level that matches your typical week

Choose the activity level that matches your typical week.

Step 3: Read your maintenance calories (TDEE) and the targets to lose or gain weight

Read your maintenance calories (TDEE) and the targets to lose or gain weight.

Screens

Calorie Calculator (TDEE) in action

Calorie Calculator showing daily calorie needs in the browser.
Calorie targets
Maintenance and weight-goal calorie targets by activity.
Activity levels
Calculating daily calories on a phone, no app installed.
Mobile (stacked)
Details

From BMR to TDEE to a calorie target

The calculator first estimates your BMR (resting calories) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your TDEE — total daily energy expenditure: roughly 1.2 for sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, and ~1.9 extremely active. TDEE is your maintenance level — eat that and your weight is stable. To lose weight you eat below it (a deficit); to gain, above it (a surplus). A common, sustainable target is a 500-calorie daily deficit, which corresponds to roughly 0.45 kg (1 lb) per week, since about 3,500 calories ≈ one pound of body weight (a useful rule of thumb, not an exact law). The calculator can also suggest a macronutrient split (protein, carbs, fat) for your target. Two honest points: these are population estimates and your real needs vary with body composition, genetics, and adaptation, so adjust based on real-world results over a few weeks; and very low intakes can be unsafe — don't drop below your BMR or pursue aggressive deficits without professional guidance. It isn't medical advice. Everything computes locally. For the resting baseline, see the BMR Calculator; for weight context, the BMI Calculator.

Support

Frequently Asked Questions

How many calories do I need a day?

Your maintenance need (TDEE) is your BMR multiplied by an activity factor (about 1.2 sedentary to 1.9 very active). The calculator estimates it from your age, sex, height, weight, and activity. Eat that to maintain weight, less to lose, more to gain. It's a starting estimate to refine from results.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — all the calories you burn in a day, including resting metabolism (BMR), movement, exercise, and digesting food. It's your maintenance calorie level. The calculator estimates it as BMR × an activity multiplier matching how active your week is.

How big a calorie deficit should I use to lose weight?

A moderate deficit of around 500 calories a day is common and sustainable, giving roughly half a kilo (about a pound) of loss per week. Larger deficits lose faster but are harder to maintain and risk muscle loss. The calculator shows targets, but avoid going below your BMR without professional guidance.

Why does activity level matter so much?

Because it scales your whole calorie need. The same person at 'sedentary' versus 'very active' can have a maintenance figure hundreds of calories apart. Choosing the right activity level is the biggest factor in getting a realistic target — be honest, and lean conservative if unsure, then adjust based on results.

How accurate is the calorie estimate?

It's a solid population estimate, not an exact figure — real needs vary with body composition, genetics, NEAT (fidgeting and daily movement), and metabolic adaptation. Use it as a starting point, track your weight over 2–3 weeks, and adjust intake up or down based on what actually happens rather than the number alone.

Is it safe to eat very few calories?

Very low intakes can be unsafe — risking nutrient deficiencies, muscle loss, and metabolic slowdown — and shouldn't be done without medical supervision. As a general guide, don't eat below your BMR for extended periods. The calculator estimates targets, but it isn't medical advice; consult a doctor or dietitian for a real plan.

Is it free, and do I need to sign up?

Yes, it's completely free with no account, no trial, and no limit on how many times you use it. It runs entirely in your browser, so there's no sign-in wall — just open the page and calculate.

Is my data private?

Yes. Everything is calculated in your browser — the numbers you enter are never sent to a server, and nothing is stored once you close the tab. That keeps any personal figures (salary, loan, health) on your own device.

Does it work on mobile?

Yes. It runs in your phone's browser with nothing to install, so you can calculate on Android or iOS. The layout adapts to small screens, so entering numbers and reading the result is easy on the go.

Does it work offline?

Once the page has loaded, the calculation runs entirely on your device, so it keeps working without a connection. You only need to be online to open the page the first time — which is also why nothing you enter is uploaded.

Can I copy or share the result?

Yes. You can copy the result to your clipboard with one click, and many results can be shared. Because everything is calculated locally, copying is instant with no upload step.

How accurate is it, and is this professional advice?

The math is accurate for the inputs you give, and the formula is shown so you can verify it. But results are estimates for general use, not professional advice — finance calculators use simplified assumptions and ignore fees and rate changes, and health calculators are general estimates, not medical advice. For important decisions, consult a qualified professional.

Still have questions?

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