Calorie Calculator (TDEE)
Calculate daily calories for maintenance, weight loss, or gain using the Mifflin-St Jeor equation and your activity level.
By Konstantin Iakovlev · Updated April 2026 · Source: CDC
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
Knowing how much energy your body burns each day is the starting point for any diet or training plan in 2026. The tool estimates the calories you need to hold your current weight, lose fat at a sustainable pace, or build muscle, all anchored to your Total Daily Energy Expenditure (TDEE) so the target reflects how you actually live.
Calculations run on the Mifflin-St Jeor equation, widely regarded as one of the more accurate ways to estimate basal metabolic rate (BMR). That BMR is then scaled by an activity factor spanning sedentary through extra active, which produces a TDEE figure tied to your own metabolism and routine rather than a generic average.
Treat the result as an estimate, because real metabolic rates can differ from the formula by as much as 15%. The numbers point you in the right direction, but your own response over a few weeks should guide any adjustments. People frequently overstate how active they are, which inflates the target and quietly stalls progress, so err toward the lower activity setting if you are unsure.
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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