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TDEE & Calorie Calculator
Find your maintenance calories (TDEE), a daily target for your goal, and your macro split — instantly, with no sign-up. Then see how to actually hit it without the usual tracking burnout.
How your number is calculated
We estimate your BMR (the calories your body burns at rest) with the Mifflin-St Jeor equation, multiply it by an activity factor to get your TDEE (total daily burn), then adjust for your goal. To lose weight you eat below TDEE; to gain, above. A deficit of about 500 kcal/day is a common, sustainable pace of roughly 0.5 kg (1 lb) per week.
Questions
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — your resting metabolism plus everything you do. Eat around your TDEE to maintain weight, below it to lose, above it to gain.
- How is this calculated?
- We use the Mifflin-St Jeor equation to estimate your BMR (resting calories), then multiply by an activity factor to get TDEE, then apply your goal. It is the most widely recommended formula for the general population.
- How accurate is it?
- It is a solid starting estimate, not a lab measurement. Real expenditure varies with body composition, genetics, and day-to-day activity. Use the number as a starting point, then adjust based on real results over 2–4 weeks.
- Is this medical advice?
- No. This is a general fitness estimate, not medical or clinical advice. If you have a medical condition or any history of disordered eating, please talk to a doctor or qualified professional before tracking calories.
This calculator gives a general fitness estimate, not medical advice, and is not a target you are obligated to hit. If you have any history of disordered eating, please don’t use a calorie tool — talk to a doctor or qualified professional about what’s right for you.