TDEE Calculator

Find your Total Daily Energy Expenditure and daily calorie needs

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Calories/day to maintain weight
BMR: -- calories/day
Weight Loss
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500 cal deficit/day
Mild Loss
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250 cal deficit/day
Maintain
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Current TDEE
Muscle Gain
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250 cal surplus/day
How to Use the TDEE Calculator
1
Select your gender and enter your age, weight, and height
2
Choose your activity level honestly — most people are Moderately Active
3
Click Calculate TDEE to see your daily calorie needs
4
Use the goal calories for weight loss, maintenance or muscle gain
About TDEE

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including your Basal Metabolic Rate (BMR, calories burned at rest) plus calories burned through physical activity. It's the most important number for weight management.

We use the Mifflin-St Jeor equation — the most accurate BMR formula available. BMR is then multiplied by an activity factor to get your TDEE. Eat below TDEE to lose weight, at TDEE to maintain, and above to gain muscle.

Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories your body burns at rest to maintain basic functions. TDEE includes BMR plus calories burned through activity, exercise, and digestion. TDEE is what you actually need each day.
Eat 500 calories below your TDEE to lose approximately 0.5 kg per week. Eating 1,000 below TDEE aims for ~1 kg/week. Never eat below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
TDEE calculators estimate within 10–15% of actual needs for most people. Individual factors like genetics, hormones, and muscle mass affect actual needs. Track your weight over 2–3 weeks and adjust calories based on results.