Calorie Calculator (TDEE)

BMR alone only covers what your body needs at complete rest, just keeping organs running, breathing, circulating blood, nothing more. TDEE builds on top of that baseline using an activity multiplier, roughly 1.2 for a sedentary lifestyle up through around 1.9 for extremely physically demanding work or training, which is what actually produces a usable, personalized maintenance number.

The math for weight change is more predictable than it feels: a pound of fat is roughly equivalent to 3,500 calories, so a consistent 500-calorie daily deficit below TDEE works out to roughly one pound of weight loss per week, a widely cited and reasonably reliable benchmark for sustainable, gradual loss.

Enter your age, gender, height, current weight, and select the activity level that actually matches your week, not an idealized version of it. The calculator outputs your BMR and full TDEE together, along with suggested calorie targets for cutting, maintaining, or building.

One thing worth building into your routine: TDEE shifts as your weight changes, since a lighter body needs fewer calories to maintain itself, so recalculating every 10 to 15 pounds of change keeps the number accurate rather than working off a figure that's quietly gone stale. Your body stats and nutrition goals stay entirely private, calculated locally.