TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn across a full day — your resting metabolism plus everything you do, from walking and working to formal exercise. It is the number that matters most for managing weight: eat below your TDEE to lose, at it to maintain, and above it to gain.

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

Maintenance Calories

Your daily calorie needs — 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 Daily Calorie Needs

1

Enter Your Body Stats

Add your weight, height, and age, then pick your gender. Switch between the Metric (kg, cm) and Imperial (lbs, ft/in) toggle — unit 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

Your maintenance calories appear instantly, alongside lose and gain targets. Tap a goal card to load its calorie number into the macro breakdown.

4

Read the Macro Split

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

Private by design: your stats are calculated locally in your browser — nothing is uploaded or saved to a server.

Activity Levels and Multipliers

TDEE = BMR × an activity multiplier. The standard multipliers below come from widely used exercise-physiology guidelines. Picking the right one matters: moving up 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".

Calorie Goals and Macro Split

Lose, Maintain, or Gain

Weight change is driven by energy balance. This tool applies a simple, widely used ±500 calorie adjustment to your maintenance TDEE, which targets roughly half a kilogram (about one pound) of change per week. The lose target never drops below 1,200 calories per day.

Lose Weight

TDEE − 500 calories/day (floored at 1,200). A moderate deficit for 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 for longer.

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 (×1.2 to ×1.9) 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, updating as you type.

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 is the same thing as your maintenance calorie level.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep you alive. TDEE takes that BMR and multiplies it by an activity factor to include daily movement and exercise, so TDEE is always higher than BMR.

How is TDEE calculated here?

The tool 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 many calories should I eat to lose weight?

Eat below your TDEE. The lose card here subtracts 500 calories per day, a moderate deficit that targets roughly half a kilogram (about one pound) of loss per week. To keep it safe, the target is floored at 1,200 calories per day.

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 unsure, choose the lower level and adjust if your weight does not move as expected.

How accurate is this estimate?

It uses the well-validated Mifflin-St Jeor formula and standard activity multipliers, so it is a solid starting point — but 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.

Can I change the macro split?

The breakdown uses a balanced default of 30% protein, 45% carbs, and 25% fat, calculated per your selected goal. 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 *	--