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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.
Activity factors
| Activity level | What it looks like | Multiplier |
|---|---|---|
| Sedentary | Desk job, little deliberate exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job or two-a-day training | 1.9 |
TDEE = BMR × multiplier. Most people overestimate here — if your weight is not moving as predicted after 2–3 weeks, drop one step.
Goal adjustments
| Goal | Adjustment to TDEE | Expected pace |
|---|---|---|
| Lose fat, steady | −500 kcal/day | ≈0.5 kg (1 lb) per week |
| Lose fat, gentle | −250 kcal/day | ≈0.25 kg (0.5 lb) per week |
| Maintain | TDEE | Weight holds |
| Lean gain | +250 kcal/day | ≈0.25 kg (0.5 lb) per week |
Based on ≈7,700 kcal per kg (≈3,500 kcal per lb) of body fat. Real-world pace varies with water weight and adherence.
A worked example
A 32-year-old woman, 165 cm, 65 kg, exercising 3 days a week. BMR = 10×65 + 6.25×165 − 5×32 − 161 = 1,360 kcal. TDEE = 1,360 × 1.375 = 1,870 kcal. For steady fat loss she eats about 1,370 kcal per day (−500), and recalculates after losing 4–5 kg because BMR falls as body weight falls.
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.
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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.