Calorie Calculator (TDEE)
Find out how many calories your body actually burns in a day. Enter your age, weight, height, and activity level and you'll get your TDEE - your total daily calorie burn - plus targets for losing, maintaining, or gaining weight.
How to use
- Enter your age and select your gender.
- Pick your units for weight and height separately, then fill in your measurements.
- Choose your activity level honestly - most people are sedentary or lightly active.
- Hit Calculate to see your BMR (calories at rest) and TDEE (calories with your activity level).
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Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and activity level. BMR is the calories your body needs just to stay alive at complete rest: breathing, circulation, and cell production. Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for most people.
To lose weight, eat 300–500 calories below your TDEE. To gain muscle, eat 250–500 calories above it. For maintenance, match your TDEE. 1 kg of body fat is approximately 7,700 calories, so a daily deficit of 500 calories leads to roughly 0.5 kg of fat loss per week.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor such as sedentary, lightly active, or moderately active. TDEE is the actual number of calories you need each day.
How many calories should I eat to lose weight?
Eat 300–500 calories less than your TDEE. Avoid going below 1,200 calories (women) or 1,500 calories (men) as very low intake can slow metabolism and cause nutrient deficiencies.
What formula does this calorie calculator use?
It uses the Mifflin-St Jeor equation: For men, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women, BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161.
Does eating less always lead to weight loss?
Not always. Eating too little can reduce your BMR over time (adaptive thermogenesis). Sustainable weight loss comes from a moderate deficit combined with adequate protein intake (1.6–2.2g per kg body weight) and regular exercise.