TDEE Calculator

Calculate your Total Daily Energy Expenditure and calorie goals for weight loss, maintenance, or gain.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including activity. Use this calculator to get your daily calorie target and goals for weight loss, maintenance, or gain.

Enter your weight, height, age, and gender (metric or imperial).
Choose your activity level (Sedentary to Extra Active).
View your TDEE and goal calories (lose / maintain / gain).
Select a goal card to see macro breakdown for that calorie target.

BMR-based TDEE with 5 activity levels
Goal calories: lose (−500), maintain, gain (+500)
Macro breakdown (protein, carbs, fat) per goal
Metric and imperial units

What is TDEE?: Total Daily Energy Expenditure is the number of calories you burn in a day, including rest (BMR) and activity.
How accurate is this calculator?: It uses the Mifflin-St Jeor formula for BMR and standard activity multipliers. Results are estimates; adjust based on your progress.

TDEE Calculator BMR Calculator

Weight

Height

Weight

lbs

Height

Age

yrs

Gender

Male Female

Activity Level

SedentaryLittle or no exercise×1.2 Lightly ActiveExercise 1-3 days/week×1.375 Moderately ActiveExercise 3-5 days/week×1.55 Very ActiveHard exercise 6-7 days/week×1.725 Extra ActiveVery hard exercise + physical job×1.9

Body Fat % (optional)

Enables Katch-McArdle formula for more accurate results

Your Daily Calories

calories/day

BMR: -- cal/day

Lose Weight

-500 cal/day

Maintain

No change

Gain Weight

+500 cal/day

Macro Breakdown

Protein-- g (30%)

Carbs-- g (45%)

Fat-- g (25%)

Your BMR

calories/day

Mifflin-St Jeor Formula

Formula Comparison

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

* Requires body fat % for accurate result

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. This is the minimum energy needed for basic functions like breathing, circulation, and cell production.

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