TDEE Calculator

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including all physical activity. TDEE is calculated by first estimating your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest to maintain basic functions like breathing and circulation — and then multiplying it by an activity multiplier that accounts for your daily movement and exercise. Our TDEE calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most adults and is recommended by the Academy of Nutrition and Dietetics. Knowing your TDEE gives you the precise calorie target to maintain your current weight, and from there you can calculate deficits or surpluses for weight loss or muscle gain.

1. Enter Your Stats: Select your unit system (metric or imperial), gender, age, weight, and height. Switch between kg/cm and lbs/ft/in instantly using the unit toggle. All inputs are validated to ensure accurate results.
2. Select Your Activity Level: Choose the activity level that best describes your typical week — from sedentary (desk job, little exercise) to extra active (physical job plus daily training). The TDEE calculator applies the corresponding Harris-Benedict activity multiplier to your BMR.
3. Read Your Results: The TDEE calculator instantly shows your BMR, TDEE (maintenance calories), five goal-based calorie targets, BMI with category, and a suggested macro breakdown. All calculations run locally in your browser — your data never leaves your device.

• BMR (Basal Metabolic Rate): The calories your body burns at complete rest, calculated using the Mifflin-St Jeor equation. This is the minimum calories needed to sustain basic bodily functions.
• TDEE (Maintenance Calories): Your BMR multiplied by your activity level multiplier. This is the number of calories you need to eat each day to maintain your current weight.
• Goal-Based Calorie Targets: Five calorie targets based on your TDEE — lose weight fast (−1000 cal), lose weight (−500 cal), maintain, gain weight (+500 cal), and gain weight fast (+1000 cal). Each target corresponds to approximately 0.5–1 kg of weight change per week.
• Macro Breakdown: A suggested protein/carbs/fat split at maintenance calories using a 30/40/30 ratio — a balanced starting point for most nutrition goals. Protein and carbs are 4 calories per gram; fat is 9 calories per gram.

TDEE calculators provide estimates, not exact measurements. Individual metabolic rates vary due to genetics, hormones, muscle mass, and other factors that no formula can fully account for. The Mifflin-St Jeor equation is accurate to within ±10% for most people, but outliers exist. Activity multipliers are also approximations — most people overestimate their activity level, which leads to overestimating TDEE. For best results, use your TDEE calculator result as a starting point, track your actual weight for 2–3 weeks, and adjust your calorie intake based on real-world results. Always consult a registered dietitian or healthcare professional before making significant changes to your diet, especially if you have any medical conditions.