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Calorie & TDEE calculator
Find your maintenance calories (TDEE) and daily targets to lose, maintain or gain weight. Uses the Mifflin-St Jeor equation — the standard used by dietitians.
Daily calorie targets by goal
| Goal | Calories / day |
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How the TDEE calculator works
Your Total Daily Energy Expenditure (TDEE) is the calories you burn in a day. We first estimate your Basal Metabolic Rate (BMR) — the energy you'd burn at complete rest — with the Mifflin-St Jeor equation, then multiply by an activity factor. Eating at your TDEE holds weight steady; eating below it loses fat, above it gains weight. Roughly 7,700 calories equals 1kg of body fat, so a 500-calorie daily deficit is about 0.5kg (1lb) per week.
Calorie & TDEE calculator FAQ
- How many calories should I eat a day?
- It depends on your maintenance calories (TDEE). To lose about 0.5kg (1lb) a week, eat roughly 500 calories below maintenance; to gain, eat above it. Enter your details above for personal targets.
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day — your resting metabolism (BMR) plus activity. Eating at your TDEE keeps weight stable.
- How is TDEE calculated?
- This calculator estimates BMR with the Mifflin-St Jeor equation (using your sex, age, height and weight), then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (very active).
- How accurate is a TDEE calculator?
- It's a solid starting estimate, but real needs vary. Track your intake and weight for 2–3 weeks and adjust: if weight isn't moving as expected, nudge calories up or down by ~150–200. The Nutari app makes this easy.
Keep going
This calculator gives general, educational estimates for healthy adults and is not medical or dietetic advice. Individual needs vary with body composition, health conditions and more. Don't drop below about 1,200 (women) or 1,500 (men) calories a day without professional supervision. Check with a doctor or registered dietitian for personal guidance.
Track your calories the easy way
Snap a photo of your meal and Nutari logs the calories and macros for you — see your daily total against your target without the math.