TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs
Activity Level Guide
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job, no exercise) | × 1.2 |
| Lightly active (1–3 days/week) | × 1.375 |
| Moderately active (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Extremely active (physical job + daily exercise) | × 1.9 |
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolism (BMR) and all physical activity. To maintain your current weight, eat at your TDEE. Eat 500 kcal/day less to lose approximately 0.5 kg per week; eat 500 kcal/day more to gain.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions: breathing, circulation, cell repair, and temperature regulation. This calculator uses the Mifflin-St Jeor equation, the most accurate formula validated for most adults: Male BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; Female BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
A deficit of 500 kcal/day below your TDEE leads to approximately 0.5 kg (1 lb) of fat loss per week — the rate most nutritionists consider safe. The tool shows this as the "Lose Weight" target. Avoid eating below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as very low intake can reduce muscle mass and slow metabolism.
The Mifflin-St Jeor formula used here is accurate within ±10% for most people. Individual variation due to genetics, muscle mass, hormones, and health conditions means actual needs may differ. Use your TDEE as a starting point and adjust based on real-world results over 2–4 weeks.