TDEE & Daily Calorie Needs

How many calories should I eat per day to lose weight? Get your personal daily target in seconds. Use the free TDEE & Daily Calorie Needs below — enter your values and get instant results, right in your browser. Mifflin-St Jeor: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (male) or − 161 (female). TDEE = BMR × activity factor (1.2–1.9). Target = TDEE − 500 (lose), TDEE (maintain), or TDEE + 500 (gain).

How to use the TDEE & Daily Calorie Needs

Every weight goal starts with one number: how many calories your body actually burns in a day. Eat less than that and you lose weight; eat more and you gain. This calculator answers "how many calories should I eat per day to lose weight" using the Mifflin-St Jeor equation trusted by dietitians — combining your gender, weight, height, age and activity into a personal daily calorie target, with no app or signup.

  1. Select your gender from the Gender dropdown.
  2. Enter your weight in kg, height in cm and age in years.
  3. Choose the Activity level that best matches your daily routine.
  4. Pick your Goal: lose, maintain or gain weight.
  5. Click Calculate and follow the Daily calorie target shown.

Formula

Mifflin-St Jeor: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (male) or − 161 (female). TDEE = BMR × activity factor (1.2–1.9). Target = TDEE − 500 (lose), TDEE (maintain), or TDEE + 500 (gain).

Worked example

Male, 70 kg, 170 cm, 30 years, moderately active, goal: lose weight. Click Calculate. BMR = 1,618, TDEE = 2,507, daily target = 2,007 kcal/day. Eating about 2,000 calories daily should lose roughly half a kilo per week. Recalculate monthly as your weight changes, since a lighter body burns fewer calories at rest.

Frequently asked questions

Total Daily Energy Expenditure — all calories you burn in 24 hours, including resting metabolism, movement and exercise.

About 0.5 kg per week on average, since 1 kg of body fat stores roughly 7,700 kcal. Individual results vary.

Very low intakes can be unsafe. If your target looks extremely low, consult a doctor or dietitian before proceeding.

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