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Calorie & TDEE calculator

Your maintenance calories and a goal-adjusted daily target.

years
cm
kg
Your typical day WITHOUT exercise — job and getting around. Training and sport are added separately.
steps
min
h
%
If known, gives a more accurate result.
Maintenance (TDEE)—
Daily target—

    General fitness & nutrition estimates — not medical advice.

    We estimate your BMR with the Mifflin–St Jeor equation, multiply by an activity factor for maintenance calories (TDEE), then adjust for your goal within evidence-backed limits.