WorldCalcs

Calorie Calculator

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

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

Maintenance (TDEE)

2 759 kcal/day

BMR 1 780 kcal × 1.55

Lose weight

2 259 kcal/day

−500 kcal/day ≈ 0.45 kg (1 lb)/week

Gain weight

3 259 kcal/day

+500 kcal/day ≈ 0.45 kg (1 lb)/week

These are general estimates, not medical or dietary advice. Consult a professional before changing your diet. See our Disclaimer.

What is a calorie (TDEE) calculator?

This calculator estimates how many calories you burn in a typical day, your total daily energy expenditure (TDEE), and what to eat to maintain, lose or gain weight. It starts from your basal metabolic rate (the calories you burn at rest) and multiplies by an activity factor for your lifestyle. Matching your intake to this number is the basis of most weight management.

How it's calculated

First it finds your BMR with the Mifflin-St Jeor equation (see our BMR Calculator). Then it multiplies by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extremely active. That product is your maintenance calories. To lose weight, subtract about 500 a day (roughly 0.5 kg per week); to gain, add about 500.

Example

A moderately active 30-year-old man at 80 kg and 180 cm has a BMR of 1 780, so his maintenance calories are 1 780 × 1.55 = 2 759 per day. To lose weight he would aim for about 2 259, and to gain about 3 259.

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Fill in sex, age, weight, height and activity level. We compute BMR with the Mifflin-St Jeor equation and multiply by your activity factor (1.2–1.9) for TDEE.

The lose/gain targets use a 500 kcal/day shift, roughly 0.45 kg (1 lb) per week. Pick the activity level closest to your typical week — and don't add exercise twice.

Frequently asked questions

How many calories should I eat a day?+

It depends on your TDEE; this calculator estimates your maintenance level, then about 500 fewer to lose or 500 more to gain.

What is TDEE?+

Total daily energy expenditure: all the calories you burn in a day, BMR plus activity.

What are the activity factors?+

1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extremely active.

How big a calorie deficit is safe?+

About 500 calories a day (roughly 0.5 kg per week) is a common, moderate target; very large deficits are not recommended.

Why start from BMR?+

Because your resting burn is the largest part of your daily total. See our BMR Calculator.

Does this account for exercise?+

Yes, through the activity factor; pick the level that matches your week.

Will eating my maintenance calories keep my weight stable?+

Roughly, over time; calorie needs are estimates and vary day to day.

How is this different from BMI?+

BMI screens weight-for-height; this estimates calorie needs. See our BMI Calculator.

References

  • Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
  • Standard physical-activity multipliers (1.2–1.9) used to estimate Total Daily Energy Expenditure.

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