TDEE Calculator
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, based on your basal metabolic rate (BMR) and how active you are. This calculator uses the Mifflin-St Jeor formula to work out your BMR, TDEE and calorie targets for losing, maintaining or gaining weight, plus a macro breakdown.
TDEE Calculator
How your daily calories are calculated
The calculator first estimates your basal metabolic rate (BMR) — the energy your body uses at rest — with the Mifflin-St Jeor equation, then multiplies it by an activity factor to give your TDEE, the calories you burn in a full day.
Calorie targets
To maintain weight, eat around your TDEE. To lose weight, aim for about 500 calories below it; to gain, around 500 above. Each macro provides energy: protein and carbohydrate about 4 calories per gram, fat about 9.
Frequently asked questions
What is TDEE?
TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn in a day, including your resting metabolism and all activity.
How is TDEE calculated?
The calculator finds your BMR with the Mifflin-St Jeor formula, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
How many calories should I eat to lose weight?
A common approach is to eat about 500 calories below your TDEE per day, which leads to roughly half a kilogram of weight loss per week.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest, while TDEE adds the calories burned through daily activity and exercise.
What macros should I aim for?
A balanced split is around 30% protein, 40% carbohydrate and 30% fat, but you can adjust it to your goals and preferences.