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Daily calorie calculator (TDEE)

Estimate your daily calorie needs to maintain, lose or gain weight.

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Need Maintain, Lose weight, Gain weight? The Daily calorie calculator (TDEE) derives it from Sex, Weight (kg), Height (cm), Age, Activity level in one step. For instance, with Sex = Male, Weight (kg) = 70, Height (cm) = 175, Age = 30 and Activity level = Sedentary it returns Maintain = 1,979 kcal, Lose weight = 1,479 kcal and Gain weight = 2,479 kcal.

How to use it

  1. Enter your values: Sex, Weight (kg), Height (cm), Age, Activity level.
  2. Read the result instantly: Maintain, Lose weight, Gain weight.

Frequently asked questions

What does the Daily calorie calculator (TDEE) actually compute?

It takes Sex, Weight (kg), Height (cm), Age and Activity level and derives Maintain, Lose weight and Gain weight from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

5 values: Sex, Weight (kg), Height (cm), Age and Activity level. Nothing else is required — no account, no file upload.

Can you show a worked example?

With Sex = Male, Weight (kg) = 70, Height (cm) = 175, Age = 30 and Activity level = Sedentary, the calculator returns Maintain = 1,979 kcal, Lose weight = 1,479 kcal and Gain weight = 2,479 kcal. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Sex = Female, Weight (kg) = 77, Height (cm) = 193, Age = 60 and Activity level = Light (1-3 days/wk) instead, Maintain goes from 1,979 kcal to 2,083 kcal — which is why it is worth testing a few scenarios rather than trusting a single figure.

Which “Sex” option should I choose?

You can pick between « Male » and « Female ». Each one changes what the calculator works out, so switch and compare — the default is « Male ».

What does it give for smaller values?

Scaled down to Sex = Male, Weight (kg) = 63, Height (cm) = 158, Age = 15 and Activity level = Sedentary, Maintain comes out at 1,857 kcal. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Getting a reference point before a check-up, setting a realistic target, and understanding why two people of the same weight can be in very different shape — and, the same act from the other side, putting a day's caffeine, salt, sugar or alcohol beside the ceiling a health body publishes for it.

What is the most common mistake?

Reading BMI as a measure of health. It cannot tell muscle from fat, which is why athletes routinely score as overweight and why it says little about an individual.

What is the difference between the Daily calorie calculator (TDEE) and the Weekly weight-loss from calorie deficit?

This one returns Maintain and Lose weight; the Weekly weight-loss from calorie deficit returns Weekly loss (kg) and Monthly loss (kg). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Ideal weight calculator is the closest one after this: Estimate your ideal body weight (Devine formula).

Further reading

All guides →
ComparisonBMR vs TDEE: What's the Difference?BMR is what you burn at rest; TDEE is what you burn in a whole day. Here's how they relate, how the activity multiplier works, and which to use.ExplainerWhat Is a Healthy BMI?BMI groups weight into ranges relative to height. Here's what counts as healthy, how to calculate it, and the limits of the number.ExplainerWhat Is Your Ideal Weight?There's no single ideal weight — it's a healthy range. Here's what the common formulas say, what they miss, and better ways to judge a healthy weight.ExplainerWhat Is Your BMR? Basal Metabolic Rate ExplainedYour basal metabolic rate is the energy your body burns at complete rest. Learn how the Mifflin-St Jeor equation estimates it and what raises or lowers it.ExplainerHow Much Weight Can You Safely Lose Per Week?Health bodies suggest losing about 1-2 lb (0.5-1 kg) per week. Learn the ~500-1000 kcal/day deficit behind that and why slow-and-steady lasts.ExplainerWhat Are Pack-Years?A pack-year sums up a smoking history in one number. Here is how it is calculated and why doctors use it to judge risk and screening.