Find out how many calories you burn each day and how many you should eat to lose, maintain or gain weight. This free calorie calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), multiplies it by your activity level to get your total daily energy expenditure (TDEE), and then shows your calorie targets and a daily macronutrient split. No sign-up, no data saved — everything is calculated instantly in your browser.
Results update live as you change any value.
Basal Metabolic Rate (BMR) — calories burned at complete rest
1,783 kcal/day
Total Daily Energy Expenditure (TDEE) — maintenance calories
2,763 kcal/day
Eat this many calories per day to stay at your current weight.
| Goal | Calories / day | Pace |
|---|---|---|
| Mild weight loss | 2,513 | ~0.5 lb / week |
| Weight loss | 2,263 | ~1 lb / week |
| Maintain weight | 2,763 | Stay the same |
| Weight gain | 3,263 | ~1 lb / week |
Mild loss = TDEE − 250 kcal/day. Weight loss = TDEE − 500 kcal/day (about 1 lb per week, since 1 lb of body fat stores roughly 3,500 kcal). Weight gain = TDEE + 500 kcal/day. Do not routinely eat below 1,500 kcal/day (men) or 1,200 kcal/day (women) without medical supervision.
Based on a balanced split of 30% protein, 40% carbohydrates and 30% fat at your maintenance calories. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram.
For a weight-loss or weight-gain target, scale the grams in proportion to that target's calories — the percentages stay the same.
30-year-old man, 5′10″ (177.8 cm), 180 lb (81.65 kg), moderately active (× 1.55):
BMR = 10 × 81.65 + 6.25 × 177.8 − 5 × 30 + 5 = 816.5 + 1,111.25 − 150 + 5 = 1,783 kcal/day (unrounded: 1,782.7).
TDEE = 1,782.7 × 1.55 = 2,763 kcal/day (maintenance).
Weight loss target = 2,763 − 500 = 2,263 kcal/day (about 1 lb per week). Mild loss = 2,513 kcal/day. Weight gain = 3,263 kcal/day.
Macros at maintenance (30% protein / 40% carbs / 30% fat): protein 207 g, carbs 276 g, fat 92 g.
Try it: enter the same values above and you will get the same numbers.
Step 1 — BMR (Mifflin-St Jeor equation). Your basal metabolic rate is the energy your body needs at complete rest. For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: the same formula, minus 161 instead of plus 5. It is the equation recommended by the Academy of Nutrition and Dietetics and is generally accurate to within about 10% for most adults.
Step 2 — TDEE. Your total daily energy expenditure is BMR × an activity multiplier: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. TDEE is your maintenance calorie level — eat this amount and your weight should stay roughly steady.
Step 3 — Your goal targets. Subtract about 500 kcal/day from TDEE for roughly 1 lb of weight loss per week, or 250 kcal/day for about 0.5 lb per week. Add about 500 kcal/day to gain weight at a similar pace. These are starting estimates: track your weight for 2–3 weeks and adjust by 100–200 kcal if it is not moving as expected.
Step 4 — Macros. Your maintenance calories are split 30% protein, 40% carbohydrates and 30% fat, converted to grams (protein and carbs 4 kcal/g, fat 9 kcal/g). People doing heavy strength training often aim for more protein; talk to a dietitian if you want a personalised split.
TDEE (total daily energy expenditure) is the total number of calories your body burns in a day, including resting metabolism, digestion, everyday movement and exercise. It is calculated as BMR × an activity multiplier (1.2 to 1.9). It is the number that decides whether you lose, maintain or gain weight.
BMR (basal metabolic rate) is what you would burn lying still all day — the energy for breathing, circulation and keeping your organs running. TDEE adds everything else you do on top of BMR, so TDEE is always higher than BMR.
Aim for about 500 fewer calories per day than your TDEE, which typically produces about 1 lb (0.45 kg) of weight loss per week. A smaller 250 kcal deficit gives about 0.5 lb per week and is easier to sustain. Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
It is an estimate, usually within 10–15% of your true expenditure. The biggest source of error is the activity multiplier — most people overestimate how active they are. If in doubt, pick one level lower, then adjust after tracking your weight for 2–3 weeks.
Eat about 300–500 kcal per day above your TDEE, with enough protein (roughly 1.6–2.2 g per kg of body weight per day for muscle building) and progressive strength training. A slower surplus gains more muscle and less fat than a large one.
Yes. A lighter body burns fewer calories, so your TDEE falls as you lose weight. Recalculate every 10–15 lb lost, or every few weeks, and adjust your target so the deficit stays about the same.
Current as of November 2026. Formulas: Mifflin-St Jeor BMR (Mifflin et al., American Journal of Clinical Nutrition, 1990); activity multipliers 1.2 / 1.375 / 1.55 / 1.725 / 1.9; 500 kcal/day deficit ≈ 1 lb per week (3,500 kcal per lb of body fat).
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