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Estimate daily calories for a fat-loss phase using BMR, activity level, and weight-management planning.
Use this cutting calorie calculator to set a calorie target that supports a disciplined deficit without relying on guesswork. The calculator is designed to give a fast answer, but the quality of the answer still depends on accurate inputs and a clear idea of what decision you are trying to support.
- Enter Age, Gender, and Weight using the same units you plan to compare or report.
- Add Height and Activity Level and review the inputs before calculating.
- Read the main daily calories (tdee) first, then use the supporting outputs to understand the trade-offs behind that result.
- Compare your numbers with the worked examples below if you want a quick reasonableness check.
The result estimates maintenance calories, which is the amount typically needed to hold body weight steady under the selected activity level. On this page, the primary output is daily calories (tdee).
Scenario 1: Male, 29 years old, 82 kg, 180 cm, moderately active. Inputs used: sex: male, age: 29, weight: 82, height: 180, activityLevel: 1.55. Example result: NaN kcal. This cutting-planning profile produces an estimated maintenance target of NaN kcal before any deficit is applied manually. Scenario 2: Female, 34 years old, 68 kg, 168 cm, lightly active. Inputs used: sex: female, age: 34, weight: 68, height: 168, activityLevel: 1.375. Example result: NaN kcal. For this fat-loss planning scenario, the maintenance estimate is NaN kcal before deciding on the cut size.
Core formula: TDEE = BMR * activity multiplier. Basal metabolic rate is estimated with the Mifflin-St Jeor equation, then scaled by your activity level to estimate total daily energy expenditure.
- BMR is the energy your body uses at rest.
- TDEE is the better maintenance target because it includes activity.
Use this calculator to set a maintenance baseline before planning a calorie deficit, surplus, or macro strategy. Related paths for follow-up analysis include calorie calculator, maintenance calorie calculator, bmr calculator, and tdee calculator.
Most bad outputs come from a few repeated input errors or interpretation mistakes. Use this short checklist before relying on the result.
- Picking an activity level that is more aspirational than real.
- Assuming estimated TDEE is perfect from day one without tracking response.
- Using calorie targets without checking protein, recovery, and training context.
