Energy planner
Daily Energy Calculator
Ever wonder how many calories you need to maintain your weight or lose fat? This calculator estimates how many calories your body burns in a full day based on your age, height, weight, and activity level. It removes the guesswork so you know how much to eat to maintain, lose, or build, and gives you a clear starting point so your nutrition actually aligns with your goals.
Calculated TDEE
Estimated daily calories needed to maintain your current weight.
| Activity level | Calories |
|---|
Disclaimer: This calculation uses common formulas¹, but it's not meant to guide your personal health or nutrition. Always check with your doctor before making changes to your diet.
More on Your Chart Results
The highlighted row shows your maintenance calories.
These are the calories you need each day to maintain your current weight. This is your baseline number that keeps you right where you are.
If you want to lose weight, here are two simple targets to work with:
- To lose about 1 lb per week: aim for roughly 500 calories below your maintenance.
- To lose about 2 lb per week: aim for roughly 1000 calories below, but only if it feeld good and sustainable for you.
These numbers are estimates, not rules. Listen to your body.
If you want to make planning your meals easier, start with your daily calorie target. When you have a clear number to work with, it's a lot easier to decide what to eat, how much, and how to stay consistent. You don't need a perfect plan, just a simple one you can actually stick to.