Calorie Calculator (TDEE)
Your Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn in a day. Knowing it is the starting point for maintaining, losing, or gaining weight. This free calculator estimates your TDEE and target calories in seconds.
Open the Calorie Calculator (TDEE)How to use the Calorie Calculator (TDEE)
- 1Enter your age and biological sex.
- 2Enter your weight and height.
- 3Select your typical activity level.
- 4Read your maintenance calories and adjust up or down for your goal.
How it is calculated
We estimate Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiply by an activity factor (1.2 sedentary → ~1.9 very active) to get TDEE. A ~500 kcal/day deficit targets roughly 0.5 kg/week of fat loss.
How to read your result
| Result | What it means |
|---|---|
| TDEE − 500 kcal | Gradual weight loss (~0.5 kg/week) |
| TDEE | Weight maintenance |
| TDEE + 300–500 kcal | Lean weight / muscle gain |
Go beyond a single number
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FAQ
Calorie Calculator (TDEE) — FAQs
This calculator is for general information and education only and is not a substitute for professional medical advice, diagnosis, or treatment.