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TDEE Calculator

Calculate your Total Daily Energy Expenditure and get personalized calorie targets for any goal.

Biological Sex
Height
3–5 days of moderate exercise per week
BMR (at rest)
—
kcal / day
Calories burned at complete rest
TDEE (your target)
—
kcal / day
Maintenance calories
Calorie Targets by Goal
Suggested Macros at Maintenance

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, combining your BMR (basal metabolic rate) and activity level. Eating at your TDEE maintains your weight. Eating below it creates a deficit for fat loss; eating above it creates a surplus for muscle gain.
This calculator uses the Mifflin-St Jeor equation, the most validated formula for estimating BMR:

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE = BMR × activity multiplier.
A 500 kcal/day deficit from your TDEE yields roughly 0.5 kg (1 lb) of fat loss per week. A 250 kcal deficit is slower but more sustainable. Never eat below your BMR without medical supervision — it risks muscle loss and metabolic slowdown.
Different calculators use different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and activity multipliers. All are estimates — individual metabolism varies by body composition, genetics, and hormones. Use your TDEE as a starting point and adjust based on real-world results over 2–4 weeks.

About the TDEE Calculator

Calculate your Total Daily Energy Expenditure — the total calories your body burns in a day — based on your age, sex, height, weight, and activity level. Uses the Mifflin-St Jeor equation for the basal metabolic rate, then applies an activity multiplier. Results include maintenance calories plus adjusted targets for weight loss and gain.

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