VitalisCalorie Calculator
Find your daily calorie needs (TDEE) using the Mifflin-St Jeor formula, with targets for maintaining, losing or gaining weight.
How TDEE is calculated
This calculator first finds your basal metabolic rate (BMR) - calories burned at complete rest - using the Mifflin-St Jeor formula, then multiplies it by an activity factor to reach your Total Daily Energy Expenditure (TDEE), your maintenance calorie level. Eating below TDEE creates the deficit needed for weight loss; eating above it supports weight gain.
Frequently asked questions
How many calories should I eat to lose weight?
A common approach is eating 250 to 500 calories below your maintenance level (TDEE) per day, which typically produces roughly 0.25 to 0.5 kg of weight loss per week. Larger deficits can work short-term but are harder to sustain.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure - the total calories you burn in a day including your basal metabolic rate plus activity. It's calculated by multiplying your BMR by an activity factor.