Calorie & TDEE Calculator

Calculate your daily energy expenditure and calorie needs.

Daily Maintenance Calories (TDEE) 2,150 kcal / day

Age (years)

Biological Sex

Height

Weight

Activity Level

Basal Metabolic Rate

1,600 kcal

Weight Loss (-500)

1,650 kcal

Weight Gain (+500)

2,650 kcal

About Calorie & TDEE Calculator

Managing daily calorie intake is essential for fitness goals. RealOnlineTools provides an on-device TDEE and calorie intake advisor.

Determine maintenance calories, deficit goals, or surplus targets instantly, keeping your health variables secure.

How do I accurately calculate my daily calories manually?

Multiply your BMR by an activity factor (e.g. 1.2 for sedentary, 1.55 for moderately active) to determine your TDEE, then adjust based on goals.

What is the difference between calorie maintenance and calorie deficit in health?

Calorie maintenance is the level to keep your weight steady. A deficit involves consuming fewer calories than burned to stimulate weight loss.

Is an online calorie calculator accurate for daily energy expenditure?

Yes, it provides an estimate based on metabolic equations. All inputs remain local to your browser, keeping your details private.