TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a full day — your resting metabolism plus everything you do, from walking and working to formal exercise. It is the single most useful number for weight management, because comparing your calorie intake to your TDEE is what determines whether you lose, maintain, or gain weight.

This calculator finds your BMR with the Mifflin-St Jeor formula, multiplies it by your activity level, then shows calorie targets and a macro breakdown for losing, maintaining, or gaining weight.

What You Get

Daily Calorie Target

Your maintenance calories — the amount that keeps your current weight stable at your chosen activity level.

Goal Calories

Ready-made targets for losing (−500), maintaining, or gaining (+500) calories per day.

Macro Breakdown

Grams of protein, carbs, and fat for the goal you select, so you can plan meals around the number.

How to Calculate Your TDEE

1

Enter Your Body Stats

Add your weight, height, and age, then pick your gender. Use the Metric (kg, cm) or Imperial (lbs, ft/in) toggle — conversion is automatic.

2

Choose Your Activity Level

Select the card that best matches a typical week, from Sedentary to Extra Active. This multiplier is the biggest driver of your TDEE, so be honest rather than optimistic.

3

Pick a Goal

View your maintenance TDEE alongside lose and gain targets. Tap a goal card to load its calorie number into the macro breakdown.

4

Use the Macro Split

Read the protein, carbs, and fat grams for your selected goal and use them as a starting framework for daily meals.

Everything stays on your device. Your stats are calculated locally in the browser — nothing is uploaded or saved to a server.

Activity Levels Explained

TDEE = BMR × an activity multiplier. The standard multipliers below come from widely used exercise-physiology guidelines. Choosing the right one matters: jumping a level can change your daily target by several hundred calories.

Level	Multiplier	Typical Week
Sedentary	`× 1.2`	Desk job, little or no exercise
Lightly Active	`× 1.375`	Light exercise 1–3 days/week
Moderately Active	`× 1.55`	Moderate exercise 3–5 days/week
Very Active	`× 1.725`	Hard exercise 6–7 days/week
Extra Active	`× 1.9`	Very hard exercise plus a physical job

Most people overestimate. If you train hard a few times a week but otherwise sit most of the day, "Lightly" or "Moderately Active" is usually more honest than "Very Active".

Goals and Macro Breakdown

Calorie Goals

Weight change is driven by your energy balance. This tool applies a simple, commonly used ±500 calorie adjustment to your maintenance TDEE, which targets roughly half a kilogram (about one pound) of change per week.

Lose Weight

TDEE − 500 calories/day. A moderate deficit aimed at steady, sustainable fat loss.

Maintain

Your full TDEE. Eating at this level keeps your current weight stable.

Gain Weight

TDEE + 500 calories/day. A moderate surplus to support muscle or weight gain.

Default Macro Split

For any goal you select, calories are divided into a balanced macronutrient split — a sensible general-purpose starting point that you can adjust to your own needs.

Protein — 30%

Calculated at 4 calories per gram. Supports muscle retention and keeps you fuller.

Carbs — 45%

Calculated at 4 calories per gram. Your main energy source for daily activity and training.

Fat — 25%

Calculated at 9 calories per gram. Essential for hormones and nutrient absorption.

Calculator Features

Five Activity Levels

From Sedentary to Extra Active, each with the standard multiplier applied automatically.

Built-in Goal Targets

Lose, maintain, and gain calorie numbers calculated instantly from your TDEE.

Macro Breakdown

Protein, carbs, and fat in grams for whichever goal card you select.

Metric & Imperial

Work in kg/cm or lbs/ft-in with automatic unit conversion.

Frequently Asked Questions

What is TDEE?

Total Daily Energy Expenditure is the total number of calories you burn in a day, combining your resting metabolism (BMR) with all movement and exercise. It represents your maintenance calorie level.

How is TDEE calculated here?

The tool first finds your BMR with the Mifflin-St Jeor formula, then multiplies it by an activity multiplier between 1.2 (sedentary) and 1.9 (extra active). The result is your estimated TDEE in calories per day.

How accurate is this estimate?

It uses established formulas and standard activity multipliers, so it is a solid starting point — but it is still an estimate. Real metabolism varies between individuals. Track your weight for 2–3 weeks and adjust your calories up or down based on what actually happens.

Why is there a 500-calorie adjustment?

A daily change of about 500 calories is a common, moderate target that corresponds to roughly half a kilogram (about one pound) of weight change per week. It is gentle enough to be sustainable for most people while still producing visible progress.

Which activity level should I pick?

Match the card to your whole week, including your job, not just gym days. If you have a desk job and train a few times a week, "Lightly" or "Moderately Active" is usually more accurate. When in doubt, choose the lower level and adjust if your weight does not move as expected.

Can I change the macro split?

The breakdown shown uses a balanced default of 30% protein, 45% carbs, and 25% fat. It is a general-purpose starting point. For goals like serious muscle building or specific dietary patterns, consider adjusting these ratios or consulting a registered dietitian.

Formula	BMR (cal)
Mifflin-St Jeor	--
Harris-Benedict	--
Katch-McArdle *	--