2,507 kcal · Maintain
If you increase to Very Active, your TDEE would be 2,791 kcal/day(+284)
If you decrease to Light, your TDEE would be 2,225 kcal/day(-282)
Based on your Moderate activity level, your daily energy expenditure is about 2,507 calories. To lose weight, aim for about 2,007 calories/day (500 kcal deficit).
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TDEE is total calories burned per day including BMR, physical activity, digestion, and daily movement.
TDEE = BMR × Activity MultiplierA deficit of 500 kcal/day produces ~0.5 kg/week loss; a surplus of 300–500 kcal/day supports lean muscle gain.
Weight Loss = TDEE − 500 | Weight Gain = TDEE + 300 to 500The Calorie Calculator uses peer-reviewed equations (WHO, Mifflin-St Jeor, Harris-Benedict, or domain-specific standards). Results are general wellness estimates, not medical diagnoses.
Metric = f(height, weight, age, activity, …)Updated: July 2026
Setting a moderate calorie deficit for sustainable weight loss.
→ TDEE: ~2,050 kcal, target: ~1,550 kcal for loss
A strength athlete calculating surplus calories for lean bulk.
→ TDEE: ~3,100 kcal, target: ~3,400–3,600 kcal for gain
A gym member records height and weight in the Calorie Calculator to establish a baseline BMI and revisits monthly to track progress toward a goal.
Most people are sedentary to lightly active (1.2–1.375×), not moderately active. Overestimating by one tier adds 300+ kcal/day and stalls weight loss.
Deficits below 1,200 kcal (women) or 1,500 kcal (men) risk muscle loss and metabolic adaptation. Aim for 300–500 kcal below TDEE for sustainable results.
Find how many calories you need each day based on your body stats and activity level. This calculator estimates TDEE from BMR and suggests targets for losing, maintaining, or gaining weight safely.