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TDEE calorie calculator

How many calories can I eat per day?

This TDEE calorie calculator helps you estimate how many calories you need each day to maintain, lose, or gain weight. Find your total daily energy expenditure and use it to plan your nutrition and training more effectively.

Calculate your daily calorie expenditure

Weight unit
Height unit
Your total daily energy expenditure

Calories burned by activity level

Basal metabolic rate (BMR):
Mostly sedentary:
Light activity:
Moderate activity:
Frequent activity:
Daily activity:
Normal weight range for your height
Lose weight
(1.1 lb/week)
Mild weight loss
(0.55 lb/week)
Gain weight
(1.1 lb/week)
Mild weight gain
(0.55 lb/week)
Note: These calculations provide estimates based on validated formulas. Results may vary between individuals. For personal advice, consult a qualified professional.

How to calculate how many calories you can eat per day

1. Enter your details

Add your age, weight, height, and sex so the calculator can estimate your needs.

2. Choose activity level

Select your typical daily activity level to make the TDEE estimate more accurate.

3. Calculate your TDEE

Click calculate to see your estimated daily calorie needs based on your goal.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure, which is an estimate of how many calories your body burns in a day. It includes energy used for basic functions like breathing and circulation, plus calories burned through daily movement and exercise.

A TDEE calculator helps you understand your baseline energy needs so you can adjust your intake with a clear plan.

Benefits of knowing your TDEE:

Weight management

Whether you want to maintain your weight, lose fat, or gain weight, your TDEE gives you a starting point for daily calorie intake.

Meal planning

Knowing your daily calorie needs makes it easier to plan balanced meals that match your energy requirements.

Fitness goals

TDEE can guide how you adjust food and training, whether your goal is building muscle, improving endurance, or getting fitter overall.

This TDEE calorie calculator provides a personalised estimate based on age, sex, height, weight, and activity level. Results are based on reliable formulas, but individual needs can vary, so for medical conditions or tailored advice, speak to a qualified professional.

How is TDEE calculated?

To estimate TDEE, the calculator first estimates your BMR (Basal Metabolic Rate) using the Mifflin St. Jeor equation. The result is then multiplied by an activity factor to estimate your total daily calorie burn.

How many calories can I eat per day?

Your calorie intake depends on your goal.

  • Maintain weight
    Aim to eat about the number of calories shown by your TDEE.
  • Gain weight
    Add about 500 calories per day, which often leads to around 0.5 kg of gain per week for many people.
  • Lose weight
    Reduce by about 500 calories per day, which often leads to around 0.5 kg of loss per week for many people.

Important: Do not reduce intake below your BMR for long periods, as this can be harmful. If you have specific health conditions or follow a special diet, it is best to speak to a doctor or nutrition professional. Sustainable weight loss is often around 2 kg per month, depending on the person.

F. A. Q.