TDEE & Calorie Calculator — Daily Energy Needs
Enter your sex, age, height, and weight to get your Basal Metabolic Rate (BMR) from the Mifflin–St Jeor equation, then pick an activity level to estimate your Total Daily Energy Expenditure (TDEE) — roughly the calories you burn in a day. From there, see calorie targets for maintaining, gently or steadily losing, or gaining weight.
BMR and TDEE
BMR is the energy your body uses at complete rest. TDEE multiplies it by an activity factor (1.2 sedentary up to 1.9 very active) to estimate total daily burn including movement and exercise. Eating around your TDEE keeps weight stable.
Calorie targets
A pound of fat is roughly 3,500 calories, so a 500-a-day deficit trends toward about a pound a week. The tool shows a mild deficit (−250), a steadier one (−500), and a gentle surplus (+300) for lean gain — adjust to how your weight actually moves.
Why it’s an estimate
Formulas capture averages, not your exact metabolism, and activity factors are broad. Treat the number as a starting point: track your weight over two to three weeks and nudge intake based on the real trend, not the prediction.
Common mistakes
Overstating activity level (the biggest error); chasing very large deficits that aren’t sustainable; and forgetting that the burn falls as you lose weight, so targets need revisiting.
Frequently asked questions
- How accurate is a TDEE estimate?
- It’s an average-based estimate, typically within about 10%. Real metabolism and activity vary, so use it as a starting point: track your weight for two to three weeks and adjust intake to the actual trend.
- Which activity level should I pick?
- Most people overestimate. “Sedentary” suits desk work with little exercise; “moderate” means real training three to five days a week. If unsure, pick the lower option — it’s the most common error.
- How big a calorie deficit is safe?
- A deficit of 250–500 a day (about 0.25–0.5 kg, or 0.5–1 lb, per week) is sustainable for most people. Very aggressive cuts are hard to keep up and cost muscle. This is general information, not medical or dietary advice.
How we calculate it
BMR uses the Mifflin–St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE = BMR × an activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active). Weight targets adjust TDEE by roughly 250–500 calories, based on ~3,500 calories per pound of fat.
What it doesn't do
- Medical, clinical, or eating-disorder guidance — speak to a professional
- Macronutrient splits or meal planning
- Children, pregnancy, or athletes with unusual needs
Last reviewed: 2026-05