TDEE & calorie calculator
Find your maintenance calories and daily targets for cutting or bulking — Mifflin-St Jeor formula, instant results, nothing sent to a server. Once you have your number, AutoCal picks the meals that fit it.
Your daily targets
Calculated with the Mifflin-St Jeor equation, the formula most calculators use because it's the most accurate for the general population. This is an estimate — actual needs vary by body composition and metabolism.
FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day, including your resting metabolism (BMR), digestion, and all activity — workouts and everyday movement. Eat at your TDEE to maintain weight, below it to lose, above it to gain.
What formula does this calculator use?
The Mifflin-St Jeor equation — the formula most modern calculators use because it's the most accurate estimate of basal metabolic rate for the general adult population, then scaled by an activity multiplier to get TDEE.
How many calories should I eat to lose weight?
A deficit of about 500 calories/day below maintenance produces roughly 1 pound of weight loss per week, which is considered a sustainable pace. This calculator won't recommend going below 1,200 calories/day for women or 1,800 for men without medical supervision.
How accurate is a calorie calculator?
It's a well-grounded estimate, not a lab measurement — actual needs vary with body composition, genetics, and how your activity level is reported. Use the number as a starting point, track your weight for 2-3 weeks, and adjust from there.
AutoCal for iPhone
Know your number. Let AutoCal pick meals that fit it.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Have a number in mind? Browse nutrition for 30 restaurant chains to see what actually fits it.