Calorie Calculator
Estimate daily energy need as BMR times an activity factor, then see a moderate deficit and surplus.
years
kg
cm
About this calculator
Daily calorie need is usually estimated as basal metabolic rate times an activity factor. The numbers here are planning estimates, not medical advice.
Limits
- Maintenance is BMR times the activity factor you pick. That factor is a label, not a measurement of your week.
- The deficit and surplus are moderate illustrations, not a prescribed plan.
- Not medical advice.
How to calculate
Enter the same details as the BMR calculator, then choose how active you are. Results include maintenance calories plus a moderate deficit and surplus.
TDEE = BMR × activity factor
BMR uses Mifflin-St Jeor
When to use it
- Planning a rough daily calorie target
- Seeing how activity changes maintenance
Examples
Sedentary adult with a 1,600 kcal BMR
Maintenance is about 1,920 kcal/day (× 1.2).
TDEE from a 1,600 kcal BMR
| Activity | Factor | Maintenance |
|---|---|---|
| Sedentary | 1.2 | 1,920 kcal |
| Light | 1.375 | 2,200 kcal |
| Moderate | 1.55 | 2,480 kcal |
| Active | 1.725 | 2,760 kcal |
FAQ
How large is a moderate deficit?
This tool uses about 500 kcal below maintenance, a common planning figure for gradual weight loss. Individual needs vary.
Should I eat back exercise calories?
If you already chose an activity factor that includes exercise, do not add those calories again.