Calorie Needs Calculator
Estimate your daily calorie needs (TDEE) to maintain, lose, or gain weight.
Inputs
Maintenance Calories (TDEE)
2,556
To Lose ~1 lb/week
2,056
To Gain ~1 lb/week
3,056
BMR (at rest)
1,649
Step by step
Calculate BMR (Mifflin-St Jeor)
10 × 70.00 + 6.25 × 175.00 − 5 × 30 + 5 (male)
= 1,649 kcal/day
Multiply BMR by activity factor for TDEE
1,649 × 1.55
= 2,556 kcal/day
To lose ~1 lb/week: TDEE − 500
2,556 − 500
= 2,056 kcal/day
To gain ~1 lb/week: TDEE + 500
2,556 + 500
= 3,056 kcal/day
How it works
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. Eating at TDEE maintains weight; a ~500 calorie daily deficit or surplus changes weight by roughly one pound per week.
Formulas
BMR (Mifflin-St Jeor)
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + s (s = +5 male, −161 female)
- BMR
- Basal Metabolic Rate (kcal/day)
- w
- Weight in kilograms
- h
- Height in centimetres
- a
- Age in years
- s
- Sex constant (+5 male, −161 female)
TDEE
TDEE = BMR × activity factor
- TDEE
- Total Daily Energy Expenditure (kcal/day)
- BMR
- Basal Metabolic Rate
- A
- Activity factor (1.2 sedentary … 1.9 very active)
This is an estimate and not medical or nutritional advice. Individual calorie needs vary with body composition, health status, and goals. Consult a registered dietitian for personalised guidance.
Frequently Asked Questions
Why 500 calories for a pound?
A pound of body fat stores roughly 3,500 calories, so a 500 kcal daily deficit adds up to about one pound per week.
Should I go below my BMR?
Generally no. Eating well below your BMR for long periods can be unhealthy. Aim for moderate, sustainable deficits and consult a professional.