TDEE & Calorie Calculator
Estimate your daily calorie burn (TDEE) and set a sensible intake target. Enter age, weight, height and activity level to get your BMR, maintenance calories, and daily targets for losing, maintaining or gaining weight.
BMR (resting burn)
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TDEE — Maintenance
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Lose 0.25 kg/week
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Lose 0.5 kg/week
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Gain 0.5 kg/week
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This is an estimate for information only — not medical advice.
How to use
- Select your sex and enter age, weight (kg) and height (cm).
- Choose the activity level closest to your routine.
- Your BMR, maintenance calories and lose/gain targets update instantly.
Tips
- Pick the activity level closest to your real week, not your busiest day.
- Recalculate when your weight changes by a few kilograms — targets shift with it.
- Maintenance calories are a starting point; adjust after 2–3 weeks of steady tracking.