Calorie calculator
Estimate maintenance calories (TDEE) from your size, age, sex, and activity level using Mifflin–St Jeor BMR and standard activity factors—then see example deficit and surplus targets. Numbers are educational: real needs vary with genetics, meds, stress, and training. Nothing is uploaded; calculations run in your browser.
Use deficit targets sustainably
Learn healthy deficit ranges, why aggressive cuts fail, and how to adjust targets without constant guessing.
Read the full calorie deficit guideWhat these numbers mean
TDEE is a population-level estimate of how much energy you burn in a typical day at your stated activity level. It is not a lab measurement—metabolic carts and doubly labeled water can differ by hundreds of calories. Treat maintenance as a starting band: track weight for 2–3 weeks while eating near that level, then adjust up or down based on trend, not single weigh-ins.
The deficit rows show example calorie targets if you ate a fixed amount below maintenance. Larger deficits speed loss on paper but raise adherence and nutrient risks; smaller deficits are easier to sustain. Weekly pound estimates use the common ~3,500 kcal per pound rule of thumb—real fat loss includes water and glycogen shifts, especially early on.
What to do next
- Pick one deficit level (or maintenance) and log food honestly for two weeks before changing again.
- Prioritize protein and fiber— they support satiety and training while dieting.
- If you have diabetes, heart disease, are pregnant, or have a history of eating disorders, get individualized targets from a clinician or dietitian.
What-if scenarios
- If you move from “moderate” to “active” in the dropdown, TDEE rises—same food intake becomes a larger deficit or smaller surplus without changing calories.
- If your weight drops 5 kg, BMR falls; rerun the calculator or expect to eat slightly less for the same rate of loss.
- If weekends add 1,000 kcal but weekdays look perfect, your weekly average drives the trend—smooth spikes into the weekly picture.
Common mistakes
- Trusting TDEE to the exact calorie—bodies and trackers disagree; use trends.
- Choosing the largest deficit because it feels faster—then burning out in week two.
- Ignoring sleep, stress, and alcohol—they move weight and water without showing in the formula.
- Using calculators while omitting that medications and thyroid conditions change needs.
Example (illustrative)
Sam selects moderate activity and sees maintenance around 2,400 kcal. They aim near the 500 kcal deficit row for a few weeks, strength train twice weekly, and walk daily. The scale moves slowly but steadily—then they reassess hunger and energy before cutting further. Your numbers will differ; the process of test → observe → adjust is what matters.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure—estimated calories burned per day including activity, built here from BMR × multiplier.
Is a 500 calorie deficit safe?
Many adults use moderate deficits under guidance, but only a professional who knows your health can say what is safe for you.
Why do results differ from my watch?
Wearables estimate burn from movement and heart rate; this page uses height, weight, age, sex, and a broad activity label—different inputs, different outputs.
Should I eat back exercise calories?
Optional. Some people eat a fraction of them; others keep a fixed target. Pick one approach and stay consistent for a few weeks before judging.
Related tools
- TDEE calculator — similar goal with an alternate presentation.
- BMR calculator — calories at rest before activity.
- Weight loss predictor — project fat loss over weeks from intake vs maintenance.
Medical disclaimer: This calculator is for education only—not diagnosis, treatment, or individualized nutrition advice. Consult a qualified professional before major diet changes.