Calorie Calculator – TDEE & Weight Loss Calories

Find how many calories you burn each day (TDEE) and how many to eat to lose, maintain or gain weight.

Last updated:

Sex
15 yrs80 yrs
140 cm200 cm
35 kg150 kg
Goal
Calories a day—
Maintenance (TDEE)
—
BMR
—
Daily difference
—
Per meal (3 meals)
—

Weekly change and calories

Calorie calculator

Whether you want to lose a few kilos before a wedding or build muscle at the gym, it starts with knowing your numbers. This calorie calculator estimates your TDEE — the calories you burn in a typical day — from your body and activity level using the Mifflin-St Jeor equation, then gives a daily target for your goal. The table shows the calories for every common pace of weight loss or gain, with a safe minimum built in.

How to use it

  1. Enter your sex, age, height and weight, and pick your activity level honestly.
  2. Choose your goal.
  3. Follow the target for 2–3 weeks, then adjust based on your actual weight trend.

Example

A 32-year-old woman, 160 cm and 68 kg, who exercises a couple of times a week has a BMR of about 1,359 calories and a TDEE of about 1,869. To lose 0.5 kg a week she needs a 550-calorie daily deficit — about 1,319 calories a day. In Indian meals that's roughly two chapatis with dal and sabzi for lunch and dinner, a light breakfast and a fruit, with little oil and sugar. Split it into protein, carbs and fat with the macro calculator, and see your BMR across formulas with theBMR calculator.

Health disclaimer: This tool gives general estimates for information only and is not medical advice, diagnosis or treatment. Please consult a qualified doctor about your health. Read the full disclaimer.

Frequently asked questions

How many calories should I eat to lose weight?
Eat about 500 calories less than your maintenance calories (TDEE) to lose roughly 0.5 kg a week, since about 7,700 calories make up 1 kg of body fat. Faster loss needs a bigger deficit, which is harder to sustain and risks muscle loss.
What is TDEE?
Total daily energy expenditure — all the calories you burn in a day: your BMR plus daily movement and exercise. Eating at your TDEE keeps your weight stable.
Is there a minimum number of calories I should eat?
Without medical supervision, most guidelines suggest not going below about 1,200 calories a day for women and 1,500 for men. The calculator won’t suggest a target below these levels.
Why am I not losing weight on my target?
Formulas are estimates — your real needs can differ by 10% or more. Weigh yourself regularly for 2–3 weeks; if the trend doesn’t move, reduce by another 100–200 calories. Also check portion sizes, oil, sugar in tea and snacks, which are easy to under-count.
How many calories do I need to gain weight?
Eat 250–500 calories above your TDEE, with enough protein and strength training, to gain about 0.25–0.5 kg a week, mostly as muscle rather than fat.

Macro Calculator

Split your daily calories into grams of carbs, protein and fat — balanced, high-protein, low-carb, keto or your own split — per day and per meal.

BMR Calculator

Calculate your basal metabolic rate with the Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas, plus calories burned at each activity level.

Protein Intake Calculator

How much protein you need each day for your weight and goal, split per meal, with a table of Indian vegetarian and non-vegetarian protein sources.

BMI Calculator

Calculate your Body Mass Index from height and weight (metric or feet/inches) with Asian-Indian BMI categories.

Pregnancy Due Date Calculator

Find your due date from your last period, conception or IVF transfer, plus your current week, trimester and scan dates.

Body Fat Calculator

Estimate your body fat percentage with a tape measure using the US Navy method — plus fat mass, lean mass, waist-to-height ratio and your category.