Macro
Calculator
Protein, carbs and fat in grams.
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Fitness — Nutrition
TDEE Calculator
Enter your stats and activity level to get the calories you burn each day, with targets for losing or gaining weight.
Maintenance calories
—
What you burn in a day (TDEE).
| BMR (at rest) | — |
|---|---|
| Mild loss −0.25 kg/wk | — |
| Weight loss −0.5 kg/wk | — |
| Mild gain +0.25 kg/wk | — |
| Weight gain +0.5 kg/wk | — |
Show our math
Enter your figures above to see the step-by-step working.
Educational estimate — not dietetic or medical adviceEverything computed client-side — nothing leaves this page
How the TDEE Calculator Works
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day — everything from keeping your heart beating to walking, working out and digesting food. It is the single most useful number for managing your weight: eat below it to lose, above it to gain, at it to hold steady.
We first estimate your Basal Metabolic Rate (BMR) — the calories you would burn at complete rest — using the Mifflin-St Jeor equation, the most accurate of the common formulas. Then we multiply BMR by an activity factor from 1.2 (sedentary) to 1.9 (athlete) to get your TDEE. From there the table shows calorie targets for losing or gaining at a steady, sustainable pace.
TDEE = BMR × activity factor
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is what you would burn lying in bed all day doing nothing. TDEE adds the calories you burn through movement, exercise and digestion, so it is always higher. TDEE is the number you actually eat around to manage weight.
Which activity level should I choose?
Be honest and count only real, sustained activity. Most people with desk jobs who train a few times a week fall under "Light" or "Moderate." Choosing too high a factor is the most common reason a calorie target stalls.
How fast should I lose weight?
A deficit of about 500 calories a day yields roughly half a kilo (one pound) a week, which preserves muscle and is easy to sustain. Larger deficits work faster but are harder to hold and can cost lean mass.
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