Calculate your daily calorie needs or count food calories
Find your BMR and TDEE to plan your diet
Search and add foods to calculate total calories
Your TDEE (Total Daily Energy Expenditure) is calculated by first finding your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your exercise frequency. Enter your age, gender, height, and weight to get your personalized TDEE.
To lose weight safely, eat 300–500 calories below your TDEE. This creates a sustainable deficit of about 1 lb (0.5 kg) per week. Avoid cutting more than 500 calories as it can slow your metabolism and cause muscle loss.
The TDEE calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula. Food calorie values are averages based on USDA data. Individual results may vary based on metabolism, body composition, and health conditions.
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