Calorie (TDEE) Calculator
Estimates daily calories to maintain, lose or gain weight (Mifflin-St Jeor).
Every calculation runs instantly in your browser, so your inputs are never sent to a server, and the tool is free with no sign-up. You can save the results as an Excel file with live formulas and reuse them later.
Inputs
- Sex
- Age (yrs)
- Weight (lb)
- Height (feet) (ft)
- Height (inches) (in)
- Activity level
Example calculation
Maintenance calories (TDEE): 2,598 kcal
| BMR | 1,676 kcal |
|---|---|
| Lose weight (−500) | 2,098 kcal |
| Gain weight (+500) | 3,098 kcal |
Method & notes
Mifflin-St Jeor equation. Individual needs vary; use as a starting point.
Tips
Change any input and the result recalculates in real time. After downloading the Excel file, you can reuse it by editing only the yellow input cells.
FAQ
How does the Calorie (TDEE) Calculator work?
Estimates daily calories to maintain, lose or gain weight (Mifflin-St Jeor). Mifflin-St Jeor equation. Individual needs vary; use as a starting point.
Can I save the results?
Yes. You can download the results for free as an Excel (.xlsx) file with live formulas that recalculate when you change the yellow input cells.
Is it free?
Yes — all Calcova calculators are free, and you can save results as an Excel file.