Calorie Calculator
Find your BMR, TDEE, and the daily calories to lose, maintain, or gain weight
Advanced options
1618
BMR (calories/day at rest)
2507
TDEE (maintenance calories/day)
Daily calorie goals
| Goal | Calories/day |
|---|---|
| Extreme weight loss | 1505 |
| Weight loss | 2005 |
| Mild weight loss | 2255 |
| Maintain weight | 2505 |
| Mild weight gain | 2755 |
| Weight gain | 3005 |
| Fast weight gain | 3505 |
These figures are estimates based on standard formulas, not medical advice. If you are pregnant or breastfeeding, under 18, or managing a medical condition, talk to a clinician before changing your calorie intake.
Instant Results
BMR, TDEE, and every goal update live as you type
Metric or Imperial
Enter height and weight in whichever units you use
Safety Checked
Goals below the safe daily minimum are flagged automatically
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep vital functions running. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR, giving the calories you actually burn in a day — and the number to plan your intake around.
Which BMR formula is most accurate?
Mifflin-St Jeor is the most accurate for most people and is the modern default. Revised Harris-Benedict is an older formula that tends to run slightly higher. Katch-McArdle uses lean body mass instead of total weight, which is more precise if you know your body fat percentage — otherwise it falls back to Mifflin-St Jeor.
Why does this number differ from another calculator?
Small differences are normal: calculators may use a different BMR formula, round activity multipliers differently, or define goal deltas (e.g. -500 kcal/day) slightly differently. Treat any TDEE figure as a starting estimate to adjust from based on real-world results, not an exact number.
Why is a goal marked as too low?
Very low calorie targets (below roughly 1,200-1,500 kcal/day depending on sex) can make it hard to get enough nutrients and are generally only recommended under medical supervision. The warning flags goals that fall under that threshold.