Calorie & TDEE Calculator

Free TDEE and calorie calculator. Calculate your Total Daily Energy Expenditure, BMR, and calorie targets for weight loss or gain.

✓ Free to use ✓ Instant results ✓ Mobile friendly ✓ No sign-up needed

Age (years)

Weight (kg)

Height (cm)

Biological Sex

Activity Level

TDEE (Maintenance)

Weight Loss (−500)

Weight Gain (+500)

BMR (Base Rate)

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What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity level. It is the starting point for any diet or fitness goal.

How to Use Your TDEE

Weight loss: Eat 300–500 calories below your TDEE for steady, sustainable fat loss (about 0.5–1 lb per week).
Weight gain: Eat 250–500 calories above your TDEE to build muscle (ideally combined with strength training).
Maintenance: Eat at your TDEE to maintain your current weight.

Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people: BMR (male) = 10W + 6.25H − 5A + 5; BMR (female) = 10W + 6.25H − 5A − 161.

Frequently Asked Questions

How accurate is this calculator?+

It uses the Mifflin-St Jeor equation, which is accurate within ±10% for most people. Actual needs vary based on genetics, muscle mass, hormones, and individual metabolism.

Why are my calories so high?+

TDEE accounts for all daily activity, not just exercise. If you have a physically active lifestyle or job, your calorie needs will be higher than most online estimates.

Should I eat below BMR?+

No. Eating below your BMR (base metabolic rate) deprives your body of the energy it needs for basic functions and can slow metabolism. Always eat at least at BMR level.