Calorie Calculator (TDEE)
Calculate daily calories for maintenance, weight loss, or gain using the Mifflin-St Jeor equation and your activity level.
BMR
1,737 cal
Basal Metabolic Rate
Maintenance
2,693 cal/day
Lose 1 lb/week
2,193 cal/day
Gain 1 lb/week
3,193 cal/day
Daily Calorie Breakdown
| Basal Metabolic Rate (BMR) | 1,737 cal |
| Activity Multiplier (moderate) | x 1.55 |
| Total Daily Energy Expenditure (TDEE) | 2,693 cal |
| To Lose 1 lb/week | 2,193 cal/day |
| To Gain 1 lb/week | 3,193 cal/day |
Macro Breakdown (40/30/30)
| Carbohydrates (40%) | 269g (1,077 cal) |
| Protein (30%) | 202g (808 cal) |
| Fat (30%) | 90g (808 cal) |
| Total | 2,693 cal/day |
Use the Calorie Calculator (TDEE) above to calculate your results. Enter your values and see instant results — all calculations run in your browser.
Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.
How It Works
Welcome to our Calorie Calculator, your essential tool for understanding your daily energy needs in 2026. This calculator precisely determines the calories required for maintaining your current weight, achieving sustainable weight loss, or effectively gaining muscle mass. Understanding your Total Daily Energy Expenditure (TDEE) is foundational for any successful dietary or fitness plan, empowering you to make informed decisions for a healthier future.
Our calculator utilizes the highly respected Mifflin-St Jeor equation, renowned for its accuracy in estimating basal metabolic rate (BMR). This BMR is then multiplied by an activity factor, ranging from sedentary to extra active, to calculate your TDEE. This scientific methodology provides a personalized calorie target that accounts for your individual metabolic rate and lifestyle.
Remember, these calculations are estimates; individual metabolic rates can vary by up to 15%. Don't blindly follow the numbers – listen to your body and adjust your intake based on real-world results and how you feel. A common mistake is underestimating activity levels, which can lead to an inflated calorie target and hinder progress.
Example: Sarah's Weight Loss Journey in 2026
- 1 Sarah, a 30-year-old female, is 165 cm tall and weighs 70 kg. She works an office job but exercises moderately 3-4 times a week. Her goal is to lose 5 kg.
- 2 Using the Mifflin-St Jeor equation, her BMR is calculated at approximately 1390 calories. Applying a moderate activity factor (1.55), her TDEE for maintenance is 2154 calories. To lose approximately 0.5 kg per week, a deficit of 500 calories per day is recommended.
- 3 Sarah's daily calorie target for weight loss is 1654 calories.
- 4 By consistently consuming 1654 calories per day, Sarah can expect to lose weight steadily and safely. This target allows for a sustainable deficit without feeling overly deprived, promoting long-term success in her weight loss journey for 2026.
Source: CDC · Last updated: April 2026
Frequently Asked Questions
How many calories should I eat per day?
How many calories should I eat to lose weight?
What is TDEE and how is it calculated?
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