Find your daily calorie target for weight loss, maintenance, or gain based on your BMR and activity level.
Basal Metabolic Rate (BMR) is the number of calories your body needs at rest.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level.
Weight Management:
Activity Levels:
This calculator uses the Mifflin-St Jeor Equation, considered more accurate than older formulas. Individual results may vary based on genetics, metabolism, and other factors.
Type your age, sex, weight, height, and activity level. We use these to compute BMR (basal metabolic rate) with the Mifflin-St Jeor equation, the most accurate for most adults.
We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). The result is the calories you need to maintain your current weight.
Choose weight loss, maintenance, or weight gain. For loss, we subtract 500-750 calories; for gain, we add 300-500. The calculator shows the safe minimum (1200 women, 1500 men).
For related calculations, try our TDEE calculator.
Cross-checked against authoritative formulas (IRS, NIST, ACM) and updated for 2025/2026 tax years and rates.
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Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
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A calorie deficit calculator computes the difference between your TDEE (calories burned daily) and your target intake. A safe deficit is 500-1000 calories/day, producing 1-2 lbs of fat loss per week. Our calorie deficit calculator also shows the minimum safe intake (1,200 women / 1,500 men) and the projected timeline to reach your goal weight.
How it works
Our calorie deficit calculator lets you find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your stats and activity level in four steps.
Type your age, biological sex, height, and current weight. These are used to calculate your BMR with the Mifflin-St Jeor equation.
Choose the option that best describes your weekly exercise, from sedentary to very active. Be honest, not aspirational - most people overestimate.
Pick lose, maintain, or gain weight. The calculator adjusts your daily target by 500 calories for loss or 300-500 for gain.
The result shows your TDEE for maintenance, plus a personalized calorie target for your goal, and a recommended macro split.
Discover a holistic approach to health and fitness planning using calorie, BMR, and TDEE calculators.
Understand the differences between BMI and body fat percentage, and how calorie intake affects your body composition.