TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain.
| Goal | Daily Calories | Weekly Change |
|---|---|---|
| 🔥 Aggressive Fat Loss | -1kg/week | |
| ⬇️ Fat Loss | -0.5kg/week | |
| ⚖️ Maintenance | No change | |
| ⬆️ Lean Bulk | +0.25kg/week | |
| 💪 Muscle Gain | +0.5kg/week |
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories burned through activity. Eating below your TDEE causes weight loss; above it causes weight gain.
Create a calorie deficit of 500 kcal/day to lose approximately 0.5kg per week, or 1000 kcal/day for 1kg/week. Don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Mifflin-St Jeor is the most accurate BMR formula: Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight + 6.25×height − 5×age − 161. Multiply by activity factor for TDEE.
Average adult needs 1,600–2,400 kcal/day (women) or 2,000–3,000 kcal/day (men). Your exact number depends on age, height, weight, and how active you are. This calculator gives your personalized estimate.
About this calculator
Total Daily Energy Expenditure, or TDEE, is the number of calories you burn in a day including everything you do. Eat that amount and your weight stays steady. Eat less and you lose, eat more and you gain.
This calculator gives your TDEE and then a set of ready targets: aggressive fat loss, fat loss, maintenance, lean bulk and muscle gain, each with its expected weekly change. It accepts centimetres or feet and inches, kilograms or pounds, and shows a suggested macro split for maintenance.
How to use it
- Choose Gender and enter your Age.
- Choose your height and weight units and enter the values.
- Choose your Activity Level.
- Press Calculate My Calorie Needs.
From BMR to TDEE
The Mifflin-St Jeor equation estimates basal metabolic rate (BMR), the energy your body burns at rest: Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 and Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Daily energy needs (TDEE) are BMR × activity factor, where the factor is 1.2 for a desk job, 1.375 for light exercise, 1.55 for moderate exercise, 1.725 for hard exercise and 1.9 for a very physical job plus training.
Worked example
Man, age 30, 175 cm, 70 kg, moderately active
| TDEE | 2,556 kcal a day |
| Fat loss (−0.5 kg a week) | 2,006 kcal |
| Aggressive fat loss (−1 kg a week) | 1,456 kcal |
| Lean bulk (+0.25 kg a week) | 2,831 kcal |
| Muscle gain (+0.5 kg a week) | 3,106 kcal |
| Macros at maintenance | 140 g protein, 71 g fat, 339 g carbs |
This tool gives general information, not medical advice. Talk to a doctor or dietitian before making changes to your diet, exercise or medication.
Tips and common mistakes
- Use the aggressive option only for short periods and with a healthy starting weight.
- Lean bulking at +0.25 kg a week keeps fat gain small.
- Re-estimate your activity every month. Seasonal changes in training matter.
- Eat most of your calories from whole foods and keep protein high on a deficit.
- If your weight does not move in two to three weeks, adjust by 100 to 200 kcal.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure: calories burned in a day through resting metabolism, movement, exercise and digestion.
How do I calculate my TDEE?
Estimate BMR with Mifflin-St Jeor and multiply by an activity factor.
What activity level should I pick?
Choose the lower one if you are unsure. Over-estimating activity is the most common error.
What is a lean bulk?
A small surplus of about 250 kcal that builds muscle with minimal fat gain.
How accurate are the targets?
They are estimates within about 10%. Adjust using your own results.
Which formula does it use?
Mifflin-St Jeor.