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Calorie Calculator (TDEE)

Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need each day based on your activity level.

Inputs

Used in the Mifflin-St Jeor BMR formula.

Your age in years.

Choose the unit system for height and weight.

Used when US is selected.

Used when US is selected.

Used when US is selected. Inches should be between 0–11.

Used when Metric is selected.

Used when Metric is selected.

Your typical weekly exercise or activity level.

Results update as you type, and the address bar keeps your numbers so the link you share reopens this exact calculation.

Daily calories (TDEE)

2,623

Your Total Daily Energy Expenditure — the total calories you burn per day.

Detailed results
Basal metabolic rate (BMR)Your Basal Metabolic Rate — the calories you burn at rest.1,692
For weight loss (−500 cal/day)Daily calories for weight loss (~1 lb/week). TDEE minus 500 calories.2,123
For weight gain (+500 cal/day)Daily calories for weight gain (~1 lb/week). TDEE plus 500 calories.3,123

What this result means

Daily calories (TDEE): 2,623.

Your TDEE is 2623 calories/day, with a BMR of 1692 calories. To lose approximately 1 lb/week, eat around 2123 calories/day. To gain approximately 1 lb/week, eat around 3123 calories/day. Remember: actual weight loss/gain depends on diet quality, metabolism, exercise, and consistency.

How this is calculated

Mifflin-St Jeor BMR (male): 10×kg + 6.25×cm − 5×age + 5
Mifflin-St Jeor BMR (female): 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity factor
Activity factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Very (1.725), Extra (1.9)
Weight loss target = TDEE − 500
Weight gain target = TDEE + 500

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns per day. It consists of:

1. Basal Metabolic Rate (BMR): The calories you burn at rest for basic physiological functions (breathing, circulation, digestion, cell production, etc.). BMR accounts for 60–75% of your daily calorie burn.

2. Thermic Effect of Food (TEF): The calories burned to digest food. Accounts for ~10% of TDEE.

3. Activity Energy Expenditure (AEE): The calories burned through exercise and movement. Varies greatly based on activity level.

TDEE = BMR × Activity Factor

What is BMR?

Basal Metabolic Rate (BMR) is the minimum number of calories your body needs at rest to maintain basic functions. Your BMR is determined by:

  • Age: Metabolism slows ~2% per decade after age 30.
  • Sex: Men typically have higher BMR than women due to greater muscle mass.
  • Height and weight: Larger bodies burn more calories.
  • Muscle mass: Muscle tissue is metabolically active and burns more calories than fat at rest.
  • Genetics: Some people naturally have faster or slower metabolisms.

This calculator uses the Mifflin-St Jeor formula, which is widely considered the most accurate BMR estimation formula for the general population.

How to use your TDEE for weight management

Maintenance: Eat at your TDEE to maintain your current weight.

Weight loss: Eat 500 calories below your TDEE to lose approximately 1 pound per week. A deficit of 1,000 calories/day creates a loss of ~2 lbs/week, but this is generally not recommended without medical supervision. Gradual, consistent loss (0.5–1 lb/week) is more sustainable and healthier.

Weight gain: Eat 500 calories above your TDEE to gain approximately 1 pound per week. For muscle gain, combine this surplus with strength training.

Important caveats

1. TDEE is an estimate. Your actual calorie burn varies based on metabolism, genetics, muscle mass, and hormonal factors. Adjust your intake based on real-world results.

2. Calorie quality matters. 2,000 calories of nutritious food (proteins, whole grains, vegetables) will nourish your body better than 2,000 calories of junk food. Focus on whole foods, adequate protein, and micronutrients.

3. Metabolic adaptation: Your body adapts to sustained calorie deficits or surpluses. Over time, your metabolism may slow slightly in response to prolonged undereating, or speed up in response to overeating.

4. Activity level estimation is subjective. The activity factors in this calculator are averages. Your actual burn depends on the intensity and type of exercise. High-intensity workouts burn more than steady-state cardio.

5. Other factors affect weight: Hormones, sleep, stress, hydration, and medications all influence weight fluctuations and fat loss/gain.

Mifflin-St Jeor vs. other formulas

Mifflin-St Jeor (used here) is the most accurate modern formula for most people.

Harris-Benedict is an older formula that tends to overestimate calorie burn.

Katch-McArdle requires knowing your body fat percentage and is better for people with very high or very low muscle mass.

This calculator uses Mifflin-St Jeor as the standard science-backed approach.

Tips for sustainable weight management

1. Track your food intake for 2–4 weeks to understand your actual eating patterns. 2. Weigh yourself weekly and look for trends over time, not daily fluctuations. 3. Prioritize protein (20–30% of calories) to preserve muscle during weight loss and build muscle during weight gain. 4. Combine diet and exercise. Strength training preserves muscle and increases TDEE. 5. Be patient. Weight loss or gain takes time. Aim for 0.5–1 lb/week for sustainable results. 6. Adjust as you progress. As you lose weight, your TDEE decreases. Recalculate every 10–15 lbs. 7. Find an approach you can sustain. Restrictive diets often fail; find a sustainable calorie intake and food choices you enjoy.

Assumptions

  • BMR is calculated using the Mifflin-St Jeor formula, considered accurate for most adults.
  • Unit conversions: 1 lb = 0.453592 kg; 1 inch = 2.54 cm.
  • Activity factors are averages and may vary based on exercise intensity and type.
  • Sedentary (1.2): Little to no exercise. Light (1.375): 1–3 days/week. Moderate (1.55): 3–5 days/week. Very (1.725): 6–7 days/week. Extra (1.9): Hard daily training or physical job.
  • The assumption of 500 cal/day deficit = ~1 lb/week is based on 3,500 calories per pound of fat, but actual rates vary by individual.
  • This calculator does not account for metabolic adaptation, hormonal changes, sleep quality, stress, or medical conditions.
  • TDEE decreases as you lose weight; recalculate every 10–15 lbs of weight loss.
  • This calculator is for estimation purposes and does not replace professional nutrition or medical advice.

Frequently asked questions

›What is the difference between BMR and TDEE?

**BMR (Basal Metabolic Rate)** is the number of calories your body burns at rest for basic functions like breathing and circulation. **TDEE (Total Daily Energy Expenditure)** is your total calorie burn for the entire day, including BMR plus activity. TDEE = BMR × activity factor. For example, if your BMR is 1,500 and your activity factor is 1.55 (moderately active), your TDEE is 2,325 calories/day.

›How accurate is this calculator?

This calculator uses the Mifflin-St Jeor formula, which is one of the most accurate BMR estimation methods for the general population. However, it is still an estimate. Your actual TDEE depends on many individual factors: exact activity intensity, muscle mass, metabolism, age, hormones, and genetics. Use this as a starting point and adjust based on real-world results. If you're not seeing expected weight loss/gain after 2–3 weeks at your target intake, adjust by 200–300 calories and try again.

›How many calories should I eat to lose weight?

To lose weight, eat 500 calories below your TDEE for a loss of approximately 1 lb/week. This is a sustainable deficit. A 1,000-calorie deficit (2 lbs/week) is more aggressive and should only be attempted under medical supervision. Never eat below your BMR for extended periods—this can slow metabolism and cause nutrient deficiencies. If your TDEE is 2,500, aim for 2,000 calories/day to lose 1 lb/week.

›Will I lose weight faster if I eat 1,500 calories (instead of my target)?

Eating too far below your TDEE may cause rapid initial water weight loss, but it also leads to muscle loss, nutrient deficiencies, energy crashes, and metabolic slowdown. Extreme undereating is unsustainable and often backfires—people regain the weight quickly. Aim for a modest 500-calorie deficit (0.5–1 lb/week loss) and combine it with strength training to preserve muscle. This is slower but more sustainable and healthier long-term.

›What is the 'cut' and 'bulk' in bodybuilding?

A **cut** is a period of caloric deficit (~500 cal/day below TDEE) combined with strength training to lose fat while preserving muscle. A **bulk** is a period of caloric surplus (~500 cal/day above TDEE) combined with strength training to gain muscle mass. Bulks do gain some fat, but the goal is to maximize muscle gain per pound gained. Many athletes cycle between cuts and bulks seasonally.

›How do I know if my activity level is accurate?

Think about your typical week: How many hours per week do you exercise? What type? **Sedentary:** Little to no structured exercise, mostly sitting. **Light:** 1–3 hours/week of light activity (casual walking, yoga). **Moderate:** 3–5 hours/week of moderate exercise (recreational sports, steady cardio). **Very:** 5–7 hours/week of regular training (daily gym sessions). **Extra:** Hard daily exercise or physical job (labor, competitive athlete). If unsure, start with 'moderate' and adjust based on results.

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