Find your daily calorie needs based on age, weight, height and activity.
Calculate your TDEE (Total Daily Energy Expenditure) based on your metrics and activity level.
Mifflin-St Jeor Equation × Activity FactorMastering your calorie intake is the science behind body transformation. Whether you want to lose fat or gain muscle, it all starts with your "Maintenance Calories."
Weight management is a simple equation: Energy In vs. Energy Out. This calculator finds your TDEE, which is the amount of energy you burn in a full day. To lose weight, aim for a "deficit"—roughly 500 calories below your TDEE is a sustainable target for most.
Be honest about your activity level! Many people overestimate how active they are. If you work a desk job but walk for 30 minutes, you are likely "Lightly Active" rather than "Moderate."
Male, 25, 70kg, 175cm, Sedentary ≈ 2,000 kcal/day