Calculate your exact TDEE — the calories your body needs to maintain weight — using the formula trusted by nutrition dietitians.
Results are estimates. Individual metabolism, body composition, and health conditions may vary. Consult a healthcare professional for personalised advice.
Two steps, one formula trusted by the Academy of Nutrition and Dietetics.
Basal Metabolic Rate is how many calories your body burns at complete rest to sustain vital functions — breathing, circulation, cell repair.
Your BMR is multiplied by a Physical Activity Level (PAL) factor, ranging from 1.2 (sedentary) to 1.9 (extra active) to get your TDEE.
Your TDEE is your maintenance calorie intake. Eat below it to lose weight, above it to gain, or at it to maintain your current body weight.
Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Everything you need to know about maintenance calories and TDEE.
Maintenance calories (TDEE — Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for both your resting metabolism and all physical activity. Eating at your maintenance level means your weight stays stable.
The Mifflin-St Jeor equation is considered the gold-standard for estimating BMR and is accurate within roughly 10% for most healthy adults. Factors like unusual muscle mass, medical conditions, or hormonal imbalances can affect accuracy. Use it as a strong starting point, then adjust based on real results over 2–4 weeks.
BMR (Basal Metabolic Rate) only counts calories burned at complete rest. TDEE (Total Daily Energy Expenditure) adds all the calories you burn through daily movement, exercise, and daily activities — making it a much more accurate reflection of your actual daily needs.
A moderate deficit of 300–500 calories below your TDEE is widely recommended for sustainable fat loss — roughly 0.5–1 lb (0.25–0.5 kg) per week. Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men, as this can be counterproductive to health.
Yes. As your weight, body composition, or activity level changes, your TDEE changes too. It's a good idea to recalculate every 4–8 weeks, or whenever your lifestyle changes significantly.
Either is fine — both produce identical results. Choose the unit system you're most familiar with for the most accurate inputs. The calculator automatically converts your values internally.
Practical guides to help you understand and use your maintenance calorie number.