TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and daily calorie targets for weight loss, maintenance, or gain.
BMR (Basal Metabolic Rate)
1,699 kcal/day
Calories burned at complete rest
TDEE (Maintenance Calories)
2,633 kcal/day
Your total daily calorie burn
Calorie Targets by Goal
Suggested Macros (at Maintenance)
150g
Protein
600 kcal
73g
Fat
657 kcal
344g
Carbs
1376 kcal
Protein: 2g/kg body weight · Fat: 25% of TDEE · Carbs: remaining calories
How to use this calculator
- Select metric or imperial units, then enter your age, weight, and height.
- Choose your activity level — be honest; most people overestimate.
- Your TDEE is your daily calorie maintenance level.
- To lose weight, eat ~500 kcal below TDEE; to gain, eat ~500 kcal above.
- Use the macros panel as a starting point for protein, fat, and carbohydrate targets.
Understanding Your Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure (TDEE) is the total calories you burn in 24 hours — from basic organ function through daily movement and exercise. Match intake to TDEE to maintain weight; eat less to lose, more to gain.
TDEE is built from BMR (often Mifflin–St Jeor), then multiplied by an activity factor from sedentary (1.2) to very active (1.9). That yields a personalized estimate grounded in physiology.
A ~500 kcal daily deficit yields about 0.5 kg fat loss per week; a modest surplus supports muscle gain. Protein near 2 g/kg helps preserve muscle when cutting or support growth when bulking. Adjust after 2–3 weeks using scale trends — equations can differ from reality by about 10–15%.
TDEE estimates combine basal metabolic approximations (Mifflin-St Jeor or similar) with activity multipliers. Real energy expenditure fluctuates with NEAT, sleep, stress, and thermic effect of food.
Treat outputs as starting points—adjust weekly based on scale trend and performance. Medical nutrition therapy belongs to registered dietitians.
Related tools
These free tools pair well with this page — open them in a new tab to finish your workflow.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for your basal metabolic rate (BMR), physical activity, and the thermic effect of food. It is the baseline for weight management: eat at TDEE to maintain weight, below to lose, above to gain.
What is BMR and how does it differ from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. TDEE multiplies BMR by an activity factor to account for all calories burned throughout the day.
Which BMR formula is more accurate — Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation (1990) is generally considered more accurate for most people than the original Harris-Benedict equation (1919). Studies suggest Mifflin-St Jeor predicts resting metabolic rate within about 10% of measured values for the majority of individuals.
How many calories should I eat to lose 1 lb per week?
One pound of fat contains roughly 3,500 calories, so a deficit of 500 calories per day leads to approximately 1 lb of fat loss per week. However, this is an approximation; actual weight loss is affected by water retention, muscle gain, and metabolic adaptation.
Why does my TDEE change over time?
As you lose weight, your body requires fewer calories to maintain its reduced mass, so TDEE decreases. Additionally, metabolic adaptation (the body becoming more efficient) can further reduce calorie needs. Recalculate TDEE periodically, especially after significant weight changes.
How accurate are online TDEE calculators?
TDEE calculators provide estimates, not exact figures. The activity multiplier is particularly hard to self-assess. For precise measurements, metabolic testing with indirect calorimetry (a clinic procedure) is available. Treat TDEE as a starting point and adjust based on real-world results over 2–4 weeks.