TDEE Calculator
Calculate how many calories you burn each day based on your stats and activity level.
FAQ
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including your basal metabolic rate plus activity. It is the baseline for weight management planning.
TDEE = BMR x Activity Multiplier. BMR is calculated using the Mifflin-St Jeor equation (based on weight, height, age, and sex). The activity multiplier ranges from 1.2 (sedentary) to 1.9 (very active).
To lose weight, eat below your TDEE (a deficit of 500 calories/day produces about 0.5kg/week loss). To gain weight, eat above TDEE. To maintain, eat at TDEE. Track and adjust based on results.
About this test
The TDEE calculator estimates how many calories your body burns daily. This is the foundation for any nutrition plan, whether your goal is weight loss, muscle gain, or maintenance.
How It Works
Enter your age, sex, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation (the most accurate predictive formula) to estimate your basal metabolic rate, then multiplies by your activity factor.
Using Your TDEE
Your TDEE is your caloric maintenance level. Eat below it to lose weight, above it to gain weight. A moderate deficit of 300-500 calories per day is sustainable for most people.
Tips
- Be honest about your activity level — overestimating is the most common error
- TDEE is an estimate — adjust based on real-world results over 2-4 weeks
- Track your weight and food intake to calibrate