Personal Details
yr
kg
cm
Activity Level
BMR
—
calories at rest
TDEE
—
maintenance calories
Mifflin-St Jeor (Male): BMR = 10×W + 6.25×H − 5×A + 5
Mifflin-St Jeor (Female): BMR = 10×W + 6.25×H − 5×A − 161
W = weight(kg) | H = height(cm) | A = age
Mifflin-St Jeor (Female): BMR = 10×W + 6.25×H − 5×A − 161
W = weight(kg) | H = height(cm) | A = age
Daily Calorie Targets by Goal
TDEE Calculator — Tips & Guide
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. Eating at TDEE maintains weight; below TDEE creates a deficit for fat loss; above TDEE creates a surplus for muscle gain.
TDEE Changes Over Time
As you lose or gain weight, your TDEE changes. Recalculate every 4–6 weeks to keep calorie targets accurate. A 10 lb loss typically reduces TDEE by 50–100 calories/day.
Track for 2 Weeks
For the most accurate real-world TDEE, track every calorie you eat for 2 weeks while weighing yourself daily. If weight holds steady, that average intake is your TDEE.
Protein Is Most Important
Regardless of goal, hit 0.7–1g of protein per pound of bodyweight. Protein preserves muscle during a cut and is the most satiating macronutrient per calorie.
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including exercise and daily activity. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier. If you eat exactly your TDEE, your weight will remain stable.
To lose ~1 lb per week, eat 500 calories below TDEE. To lose ~0.5 lb per week, eat 250 below. To maintain, eat at TDEE. To gain ~0.5 lb per week (mostly muscle), eat 250 above. Going more than 500 calories below TDEE increases the risk of muscle loss and metabolic adaptation.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell repair). It accounts for 60–75% of total daily calorie burn. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most adults.
Maintenance calories = BMR × activity multiplier. The activity multiplier ranges from 1.2 (sedentary) to 1.9 (extremely active). Most people overestimate their activity level — when in doubt, choose one level lower. For the most accurate result, use the two-week food tracking method described above.