TDEE Calculator (Daily Calories)
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn each day. The calculator uses the Mifflin-St Jeor equation for your basal metabolic rate, multiplied by your activity level.
How This Calculator Works
TDEE = BMR x activity factor. Your Basal Metabolic Rate (BMR) is the energy your body uses at complete rest, estimated with the Mifflin-St Jeor equation - the most accurate predictive formula for most people:
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
The activity factor ranges from 1.2 (sedentary) to about 1.9 (extra active). Be honest about your activity level - most people overestimate it. To lose fat, eat below your TDEE; to gain weight, eat above it. A deficit or surplus of 250-500 calories is a sustainable starting point.
References & Sources
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in a day, combining your basal metabolic rate (energy at rest), the thermic effect of food, and activity. It is the number of calories you need to maintain your current weight.
How accurate is this TDEE calculator?
The Mifflin-St Jeor equation is the most accurate predictive formula, but any calculator is an estimate within about 10%. Real-world TDEE varies with muscle mass, genetics, and how accurately you report activity. Track your intake and weight for 2-3 weeks and adjust based on the trend.
How many calories should I eat to lose fat?
Eat 300-500 calories below your TDEE for a sustainable fat-loss rate of about 0.25-0.5 kg per week. Larger deficits cause more muscle loss and are harder to sustain. Keep protein high and resistance train to preserve muscle while losing fat.
Which activity level should I choose?
Sedentary means a desk job with no exercise; lightly active is 1-3 workouts a week; moderately active is 3-5; very active is 6-7 or daily training; extra active means a physical job plus training. Most people are one level lower than they think.