Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure
Calculator
Calories at rest
Total daily expenditure
Recommended Macros
Calorie Goals
These calculations use the Mifflin-St Jeor equation, which is considered the most accurate for estimating calorie needs. Individual results may vary based on metabolism and body composition.
How to Use
Calculate your daily calorie needs in 4 steps
Enter body measurements
Input your weight, height, age, and gender
Select activity level
Choose from sedentary to very active based on your lifestyle
Choose your goal
Select weight loss, maintenance, or weight gain
Get your calorie target
See your TDEE, BMR, and recommended daily calories
Mifflin-St Jeor Equation
Men: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5 Women: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
The most accurate formula for calculating BMR, then multiplied by activity factor for TDEE.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including exercise and daily activities. Knowing your TDEE helps you plan your diet for weight loss (eat below TDEE), maintenance (eat at TDEE), or muscle gain (eat above TDEE).
TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor (1.2 for sedentary to 1.9 for very active). The formula accounts for age, gender, weight, and height.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions. TDEE includes BMR plus calories burned through daily activities, exercise, and digestion. TDEE is always higher than BMR.
A safe calorie deficit is 500-750 calories below your TDEE, which leads to 0.5-1.5 lbs (0.2-0.7 kg) weight loss per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.