TDEE
Calculator
Your calorie needs depend on your body and how much you move, not just a generic table. This calculator gives you a personalized maintenance number, then adjusts it to your goal.
Free, no sign-up. Your numbers in, a clear target out.
Calculator
Find Your Daily Calorie Target
What's your goal?
Your target adjusts based on whether you're cutting, maintaining, or building.
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How accurate is this?
The Mifflin-St Jeor equation is the most validated formula for estimating BMR in non-athlete adults, with roughly 10% variance. Use this number as a starting point, not a ceiling. Track your intake for 2 weeks, observe your weight trend, and adjust by 100–200 cal if the results don't match expectations.
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