Calorie & TDEE Calculator
Find out exactly how many calories you need each day to reach your goals. Powered by the gold-standard Mifflin-St Jeor equation.
Calories burned at complete rest
Total Daily Energy Expenditure
Choose your deficit pace
Suggested Macro Split
0g
30%
0g
40%
0g
30%
Weight will remain stable
Eating at maintenance keeps your weight consistent
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Join the WaitlistWhat is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period. Your TDEE accounts for everything: breathing, digesting food, walking, exercising, and even fidgeting.
Knowing your TDEE is the foundation of any nutrition plan. If you eat more than your TDEE, you gain weight. If you eat less, you lose weight. If you match it, you maintain.
Key insight: Your TDEE is made up of your BMR (about 60-70%), the thermic effect of food (about 10%), non-exercise activity thermogenesis or NEAT (about 15-20%), and exercise (about 5-10%).
BMR vs TDEE
BMR (Basal Metabolic Rate)
The number of calories your body needs at complete rest just to keep you alive. This includes breathing, circulation, cell production, and organ function. Think of it as the calories you'd burn if you stayed in bed all day.
TDEE (Total Daily Energy Expenditure)
Your BMR plus all additional calories burned through daily activities, exercise, digestion, and non-exercise movement. This is the number you actually need to pay attention to for weight management.
How to Use Your Calorie Target
To lose weight
Eat 250-750 calories below your TDEE. A moderate deficit of 500 cal/day leads to about 0.45 kg (1 lb) of fat loss per week. Never go below your BMR.
To maintain weight
Eat at your TDEE. Your weight will stay relatively stable. This is also a good starting point to understand your body's needs before making changes.
To gain weight
Eat 250-500 calories above your TDEE. Combined with resistance training, this supports lean muscle gain. A surplus of 250 cal/day minimizes fat gain.
Track and adjust
Monitor your weight weekly and adjust by 100-200 calories if progress stalls. Calculators provide estimates; your body's real response is the best guide.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating BMR. Published in 1990, it has been validated in numerous studies and is recommended by the Academy of Nutrition and Dietetics.
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active) based on your weekly exercise frequency and intensity.