---
title: "Calorie Calculator | Modern Stamina"
description: "Estimate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain."
url: "https://www.modernstamina.com/calculators/calorie"
language: "en"
---

[ Back to Calculators ](/calculators)

# Calorie Calculator

Estimate your Total Daily Energy Expenditure \(TDEE\) and daily calorie needs for your goals.

Imperial \(lbs/in\) Metric \(kg/cm\)

Biological Sex Male Female

Age

Height \(feet\)

Height \(inches\)

Weight \(lbs\)

Height \(cm\)

Weight \(kg\)

Activity Level Sedentary \(office job, little to no exercise\) Lightly Active \(1-3 days/week of light exercise\) Moderately Active \(3-5 days/week of moderate exercise\) Very Active \(6-7 days/week of hard exercise\) Extra Active \(physical job or training twice a day\)

Calculate Calories

Your Estimated Maintenance Calories

\-- kcal/day

#### Weight Loss

Mild estimated deficit for steady progress

\-- kcal/day

#### Weight Gain

Estimated surplus for building muscle

\-- kcal/day

## Understanding Your Estimated Result

### What this result means

This number estimates your Total Daily Energy Expenditure \(TDEE\) based on your inputs. Your estimated maintenance calories are the amount of energy you might need to keep your weight exactly where it is. The weight loss and gain figures represent a standard ±500 calorie adjustment.

### Formula used

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate \(BMR\), and then applies an activity multiplier to estimate your TDEE.

### Limitations of this calculation

These numbers are only estimates. The formula cannot account for individual metabolic differences, specific muscle mass variations, thermic effect of food, or daily fluctuations in non-exercise activity thermogenesis \(NEAT\).

### Who may benefit from professional guidance

These estimates are not exact personalised prescriptions. If you are managing a health condition, recovering from an eating disorder, or seeking tailored advice, speak with a qualified healthcare professional or a registered dietitian.

### Related educational guides

  * [Nutrition: Fuel for daily energy](/eat)
  * [Recovery: Recharging the system](/recover)

Last reviewed: August 2026