OhoToolOhoTool

Calorie Calculator

Estimate your daily calories (TDEE).

Estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a day — using the Mifflin-St Jeor equation, then see targets to lose, maintain, or gain weight. Enter your details in metric or imperial; everything is calculated in your browser.

Daily calories to maintain weight
2,556
calories/day
Lose weight (~0.5 kg / week)2,056 cal
Mild weight loss (~0.25 kg / week)2,306 cal
Maintain weight2,556 cal
Mild weight gain (~0.25 kg / week)2,806 cal
Gain weight (~0.5 kg / week)3,056 cal

Estimates use the Mifflin-St Jeor equation. These are general guidelines, not medical advice — consult a professional for personalized targets.

Runs entirely in your browser — nothing is uploaded.

How to use the calorie calculator

  1. 1Enter your age, sex, height, and weight.
  2. 2Choose your activity level.
  3. 3Read your maintenance calories and goal targets.

Frequently asked questions

How are the calories calculated?

It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor to estimate your TDEE (maintenance calories).

How much of a deficit should I use?

A ~500 calorie/day deficit is a common target for about 0.5 kg (1 lb) of weight loss per week. These are general estimates, not medical advice.

Related tools

BMR & Calorie Calculator
BMI Calculator
Ideal Weight Calculator