TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn per day based on activity level and goal.
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How to use this calculator
BMR is calculated using the Mifflin-St Jeor equation, the most accurate for most people. TDEE multiplies BMR by an activity factor. Target calories add a deficit or surplus for your goal. Macros split from target calories: protein 2g/kg, fat 25% of calories, carbs fill the rest.
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Enter your weight, height, age, and gender to calculate your Basal Metabolic Rate.
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Select your typical activity level — be honest for the most accurate result.
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Choose your goal and your personalised calorie target and macro breakdown will appear instantly.
Frequently asked questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for all activity. Eating below TDEE causes weight loss; above causes weight gain. Knowing your TDEE is the foundation of any diet or body composition goal.
Which BMR formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for the general population. It accounts for weight, height, age, and gender.
How accurate is my TDEE result?
TDEE formulas are estimates. Individual metabolism, muscle mass, hormones, and NEAT (non-exercise activity thermogenesis) vary. Treat your result as a starting point and adjust by ±100–200 kcal based on real-world weight changes over 2–3 weeks.
TDEE Calculator — Total Daily Energy Expenditure
What Is TDEE and How Is It Calculated?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns every day including your basal metabolism, physical activity, and the thermic effect of food. It is calculated by first finding your Basal Metabolic Rate (BMR) — the calories burned at complete rest — and then multiplying it by an activity factor. This calculator uses the Mifflin-St Jeor equation for BMR, which has been validated in multiple studies as the most accurate formula for most adults. Once your TDEE is known, you can set a calorie target above or below it to achieve your specific goal: fat loss, maintenance, or muscle gain.
How to Use Your TDEE for Fat Loss or Muscle Gain
For fat loss, a moderate deficit of 250–500 kcal per day leads to sustainable weight loss of 0.25–0.5 kg per week without excessive muscle loss. For muscle gain, a modest surplus of 250–500 kcal provides the energy needed for hypertrophy without excessive fat gain. The macro split provided — roughly 2g protein per kg bodyweight, 25% of calories from fat, and the remainder from carbohydrates — is a solid starting template. Track your actual weight over 2–4 weeks and adjust calories by 100–200 kcal if progress stalls.
Learn more from an authoritative source:
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →