HEALTH · TDEE
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — from BMR and activity level, plus weight-loss and weight-gain targets.
Maintenance Calories (TDEE)
2,633 cal/day
BMR 1,699 cal/day × 1.55
Mild weight loss (−0.25 kg/wk)2,383 cal/day
Weight loss (−0.5 kg/wk)2,133 cal/day
Weight gain (+0.5 kg/wk)3,133 cal/day
About This Calculator
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn in a full day, including activity. It is the number to anchor on when planning to maintain, lose, or gain weight.
How It Works
The calculator first computes your Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (very active). It also shows calorie targets for gradual weight loss and gain.
The Formula
TDEE = BMR × activity activity ∈ {1.2, 1.375, 1.55, 1.725, 1.9}
- BMR
- basal metabolic rate (calories/day)
- activity
- multiplier for your weekly exercise level
Frequently Asked Questions
- How do I choose my activity level?
- Sedentary means little or no exercise; light is 1–3 days a week; moderate is 3–5 days; active is 6–7 days; very active is hard daily exercise or a physical job. When unsure, pick the lower level — most people overestimate.
- How many calories should I eat to lose weight?
- A deficit of about 500 calories per day below your TDEE corresponds to roughly half a kilogram (about one pound) of weight loss per week. The calculator shows this target automatically.
- Is TDEE exact?
- No. It is an estimate based on population averages. Your real expenditure varies with body composition, genetics, and daily movement. Use it as a starting point and adjust based on results over a few weeks.