Calorie Calculator (TDEE)

Calculate your Total Daily Energy Expenditure and recommended calorie intake for weight loss, maintenance or gain.

Last updated: April 2026 · Source: NHS — Understanding calories

Daily Calories to Maintain Weight

2,633 kcal

BMR: 1,699 kcal

Mild Loss (0.25kg/wk)

2383

Loss (0.5kg/wk)

2133

Gain (0.5kg/wk)

3133

Disclaimer

This calculator is provided for informational purposes only and should not be considered as financial or tax advice. All calculations are performed locally in your browser — no personal data is collected or sent to our servers. Rates and thresholds are sourced from HMRC and GOV.UK and are updated for the current tax year. Always verify results with HMRC or consult a qualified professional before making financial decisions.

How It Works

This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, which predicts your Basal Metabolic Rate (BMR) from age, weight, height and sex. BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to give total calories burned per day.

To lose weight, you need a calorie deficit — typically 500 kcal per day for a loss of roughly 0.5 kg per week. To gain weight, a surplus of 250–500 kcal per day is recommended. The NHS advises daily reference intakes of 2,000 kcal for women and 2,500 kcal for men, though individual needs vary considerably.

Enter your details and goal, and the calculator will show maintenance calories plus adjusted targets for weight loss or gain. Results are estimates — track your weight over two to three weeks and adjust intake by 100–200 kcal if progress stalls.

Example: 30-year-old woman, 70 kg, 165 cm, moderately active

  1. BMR (Mifflin-St Jeor): 10 × 70 + 6.25 × 165 − 5 × 30 − 161 = 1,421 kcal
  2. Activity factor (moderate, 1.55): 1,421 × 1.55 = 2,203 kcal
  3. To lose 0.5 kg/week: 2,203 − 500 = 1,703 kcal/day
  4. To gain 0.5 kg/week: 2,203 + 500 = 2,703 kcal/day

Source: NHS — Understanding calories

Frequently Asked Questions

What does the Calorie Calculator (TDEE) do?
Calculate your Total Daily Energy Expenditure and recommended calorie intake for weight loss, maintenance or gain. All calculations are performed in your browser using official UK rates and thresholds.
Is this medical advice?
No. This calculator is for informational purposes only and does not constitute medical advice. Always consult your GP or an appropriate healthcare professional for medical guidance.
Are the reference values from the NHS?
Where applicable, this calculator uses reference values and guidelines from the NHS and other UK health authorities. Individual needs may vary based on personal health circumstances.