TotalTDEE Calculator
Your TDEE is roughly how many calories you burn in a day. Enter your details and activity level to get your maintenance number, along with targets for gradual weight loss or gain.
How it works
This uses the Mifflin-St Jeor equation for your basal metabolic rate, then multiplies it by an activity factor. Weight targets assume roughly 7,700 kcal per kilogram of body mass.
This is a general estimate for healthy adults, not medical advice. Formulas cannot account for body composition, medical conditions or medication. Talk to a doctor or dietitian before making significant changes.