Daily calorie calculator (TDEE) - How many calories you need per day
Nutrition
By Jesús Narváez Tamés ·
Free calorie calculator: find out how many calories you need per day to maintain, lose or gain weight. Uses the Mifflin-St Jeor formula and accounts for your age, weight, height and activity level.
How many calories you need per day
This calorie calculator estimates how many kcal your body needs each day to maintain your current weight, lose fat or build muscle. It computes your TDEE (Total Daily Energy Expenditure) by adding your basal metabolic rate and your activity expenditure, using the Mifflin-St Jeor formula (1990), the most validated equation in the scientific literature for the general population.
Just enter your age, sex, weight, height and activity level. The calculator runs entirely in your browser, sends no data to any server and is 100% free. It's the mandatory starting point before computing macros, planning a calorie deficit or adjusting your intake for hypertrophy.
Scenario comparison
BMR limit (1699 kcal)Avoid eating below your BMR for extended periods: it increases the risk of metabolic adaptation and muscle loss.
Turn these calories into a daily menu
Generate a full day at maintenance, cut or bulk with breakfast, lunch, dinner and a snack.
TDEE (Total Daily Energy Expenditure) represents all the calories your body burns in 24 hours. It's the sum of four components: basal metabolic rate, NEAT (non-exercise activity thermogenesis), thermic effect of food and exercise.
How it's calculated with Mifflin-St Jeor
The Mifflin-St Jeor formula (1990) is the most-used equation because it offers better accuracy than Harris-Benedict in modern populations. It computes your BMR from weight, height, age and sex. The result is then multiplied by an activity factor (1.2 to 1.9) to get your TDEE. If you know your body-fat percentage, Katch-McArdle is more accurate because it works off lean mass.
How to apply your TDEE to your goal
To maintain weight, eat your TDEE. To lose fat, apply a 15-25% deficit (beyond that you lose muscle). To gain muscle, push 10-15% above TDEE. Track your weight for 2-3 weeks and adjust to the real trend: the formulas carry a ±15% error, so treat them as a starting point, not absolute truth.
Frequently asked questions
What is TDEE?+
TDEE (Total Daily Energy Expenditure) is the total amount of calories your body burns in a day, including basal metabolic rate, physical activity and the thermic effect of food.
What formula does this calculator use?+
We use the Mifflin-St Jeor formula (1990) for basal metabolic rate, considered the most accurate for the general population. If you know your body-fat percentage, you can get a more accurate estimate using Katch-McArdle.
How do I pick my activity level?+
Sedentary: desk job, no exercise. Light: 1-3 days/week. Moderate: 3-5 days/week. Active: 6-7 days/week. Very active: physical job or two daily training sessions.
Is it accurate?+
These formulas have a 5-15% margin of error depending on the individual. Use it as a starting point and adjust based on your actual weight tracked over 2-3 weeks.