TDEE Calculator

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a full day, including your resting metabolism (BMR), physical activity, digestion, and non-exercise movement.

Your TDEE is the calorie level at which your weight stays stable — eating above it leads to weight gain, and eating below it leads to weight loss. TDEE is widely used as a starting point for calorie-based nutrition planning because it accounts for your real activity level, not just your metabolism at rest.

BMR (Basal Metabolic Rate) is the number of calories your body needs just to maintain basic functions at complete rest — breathing, circulation, cell repair, and organ function. It does not include any physical activity or digestion.

TDEE builds on BMR by multiplying it with an activity factor. For example, if your BMR is 1,600 kcal/day and you are moderately active (factor ×1.55), your estimated TDEE is about 2,480 kcal/day. BMR tells you your floor; TDEE tells you your actual daily need.

Standard mode uses the Mifflin-St Jeor equation — one of the most validated BMR formulas for healthy adults. It requires only your sex, age, height, and weight. This is the best starting point for most people.

Body Fat mode uses the Katch-McArdle formula, which calculates BMR from lean body mass. It can be more accurate if you have a reliable body fat measurement (from a DEXA scan, caliper test, or similar). In this mode, sex, age, and height do not affect the BMR calculation.

Athlete mode uses Mifflin-St Jeor BMR but offers higher activity multipliers designed for people who train consistently at moderate-to-high intensity. It is still a broad estimate — not a sport-specific fueling plan.

Activity level is the most impactful variable in a TDEE estimate, and most people overestimate theirs. Here is a practical guide:

• Sedentary: Desk job, little or no intentional exercise.
• Lightly Active: Light exercise 1–3 days per week, or a job with some walking.
• Moderately Active: Moderate exercise 3–5 days per week.
• Very Active: Hard exercise 6–7 days per week, or a moderately physical job plus regular training.
• Extra Active: Very intense daily exercise or a physically demanding job combined with training.

When in doubt, choose one level lower than you think. You can always adjust after observing real weight trends over 2–4 weeks.

This calculator shows five daily calorie targets based on your TDEE:

• Weight Loss (−500 kcal/day): Roughly 0.45 kg (1 lb) per week.
• Mild Weight Loss (−250 kcal/day): Roughly 0.2 kg (0.5 lb) per week.
• Maintain Weight: Your estimated TDEE — no change.
• Mild Weight Gain (+250 kcal/day): Gradual surplus for lean muscle gain.
• Weight Gain (+500 kcal/day): Larger surplus for faster weight or muscle gain.

These targets are starting estimates. Individual results depend on metabolism, consistency, food quality, sleep, and other factors. If any target falls below 1,200 kcal/day, consult a healthcare professional before following it.