Total Daily Energy Expenditure (TDEE) estimates how many calories you burn in a day, including activity. It is often calculated as BMR × an activity multiplier.

What formula does Useit use?

Useit uses the Mifflin–St Jeor equation for BMR, then multiplies by your selected activity factor to estimate TDEE.

How many calories should I eat to lose weight?

A common starting point is about 500 calories below maintenance per day for gradual loss. Do not go extremely low without professional guidance.

Is this calorie calculator accurate?

It provides a research-based estimate. Real needs vary with genetics, hormones, and measurement error. Track progress and adjust.

Useit for calculations

Daily Calorie Calculator

Estimate how many calories you need to maintain your weight — then see mild loss and gain targets using the Mifflin–St Jeor equation.

Your profile

Daily calorie needs

Fill in your details to estimate BMR and maintenance calories (TDEE).

Maintenance calories / day

Based on the Mifflin–St Jeor equation — widely used for adult calorie estimates.

BMR (at rest) 0 kcal

Mild weight loss (−500) 0 kcal

Mild weight gain (+500) 0 kcal

How daily calories are estimated

First we estimate BMR (calories at rest) with Mifflin–St Jeor. Then we multiply by your activity level to get TDEE — a practical maintenance calorie target. Mild loss and gain suggestions adjust maintenance by about 500 kcal/day.

Calorie calculator FAQ

What activity level should I pick?

Choose the option that matches most weeks — not your best training week. When unsure, start with Moderate and refine after 2–3 weeks of tracking.

Should I eat my BMR or TDEE?

TDEE is the better maintenance target because it includes daily movement. BMR is only the resting portion.

Want a body-mass check too?

Pair this with the BMI calculator for a quick height–weight snapshot.