TDEE Calculator
Your TDEE is the total number of calories you burn in a day. Enter your details to get your maintenance calories and daily targets to lose, hold or gain weight.
| Goal | Calories/day |
|---|
Formulas estimate averages and can be off by about 10%. Track your intake and weight for two weeks, then adjust.
How the TDEE calculator works
We estimate your Basal Metabolic Rate (BMR) - the calories you burn at rest - with the Mifflin-St Jeor equation, the most accurate general formula:
Men: BMR = 10 x kg + 6.25 x cm - 5 x age + 5
Women: BMR = 10 x kg + 6.25 x cm - 5 x age - 161
Your TDEE multiplies BMR by an activity factor (1.2 sedentary up to 1.9 extra active). To lose about 1 lb per week we subtract 500 kcal/day; to gain, we add. Aggressive cuts are capped at a safety floor (1200 kcal for women, 1500 for men). If you enter a body fat percentage, we switch to Katch-McArdle, which uses lean mass.
Source: Mifflin MD, St Jeor ST, et al. (1990); activity multipliers per common practice.
Frequently asked questions
What is the difference between TDEE and BMR?
BMR (basal metabolic rate) is what you burn at complete rest. TDEE multiplies BMR by an activity factor to include daily movement and exercise, so it is the number that matters for eating to a goal.
How accurate is a TDEE calculator?
Formulas estimate the average person and can be off by about 10 percent. Use the number as a starting point, then track your intake and weight for two weeks and adjust.
Why should I not eat below the calorie floor?
Very low intakes (under about 1200 kcal for women, 1500 for men) make it hard to get enough nutrients and can backfire. This tool caps aggressive targets at a safety floor.
Should I eat back my exercise calories?
If you picked an activity level that already includes your training, do not add exercise calories again. Pick sedentary and log workouts separately only if you prefer that method.
How often should I recalculate?
Recalculate after every 10 to 15 lb of weight change, since your BMR shifts with body weight.
Medical disclaimer: This calculator is for general information and education only. It is an estimate, not medical advice, diagnosis or treatment. Always talk to your doctor or midwife about your health and any decisions.