TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and daily calorie needs based on activity level.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your basal metabolic rate with the energy used during physical activity. Understanding your TDEE is the foundation of any nutrition plan.
This calculator uses the Mifflin-St Jeor equation — considered the most accurate BMR formula — and multiplies it by an activity factor. The activity multipliers are: Sedentary (x1.2), Lightly Active (x1.375), Moderately Active (x1.55), Very Active (x1.725), and Extra Active (x1.9).
To lose weight, eat 500 calories below your TDEE for approximately 0.45 kg (1 lb) of fat loss per week. To gain weight or build muscle, eat 500 calories above your TDEE. These are general guidelines — individual results vary based on metabolism, body composition, and other factors.
Tracking your actual intake and weight changes over 2-3 weeks gives you the most accurate picture of your personal TDEE. If you're losing weight faster or slower than expected, adjust your calorie target accordingly.