Calorie Calculator

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the number of calories your body burns each day, including activity. It is calculated from your Basal Metabolic Rate (BMR) — the energy needed at complete rest — multiplied by an activity factor. Eating below your TDEE leads to weight loss; eating above it leads to weight gain.

Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate BMR formula for the general population:

Men:

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women:

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Factor

Activity Level Descriptions

• Sedentary (×1.2): Desk job, little to no exercise.
• Light (×1.375): Light exercise 1–3 days per week.
• Moderate (×1.55): Moderate exercise 3–5 days per week.
• Active (×1.725): Hard exercise 6–7 days per week.
• Very Active (×1.9): Physical job or training twice a day.

Macro Breakdown

This calculator uses a balanced 30/40/30 macro split — 30% protein, 40% carbohydrates, and 30% fat. Each gram of protein and carbohydrate provides 4 calories; each gram of fat provides 9 calories. Adjusting your macros (for example, higher protein for muscle gain) can help you fine-tune your nutrition plan.

Example: Calculating TDEE Step by Step

Consider a 30-year-old man who is 175 cm tall and weighs 75 kg, with a moderate activity level (×1.55). Using the Mifflin-St Jeor equation: BMR = 10×75 + 6.25×175 − 5×30 + 5 = 750 + 1093.75 − 150 + 5 = 1698.75 calories. His TDEE = 1698.75 × 1.55 ≈ 2,633 calories per day. To maintain his weight, he eats about 2,633 calories. To lose weight, he targets roughly 2,133 calories (a 500-calorie deficit), which should yield about 1 pound of weight loss per week. To gain weight, he would aim for around 3,133 calories. Use this calculator to plug in your own numbers and see how changing your activity level or goal shifts your daily target.

How Activity Level Affects Your Calorie Target

The activity multiplier has a larger impact on your TDEE than any other single input. Moving from sedentary (×1.2) to moderate (×1.55) can increase your daily burn by 300–500 calories — equivalent to a significant meal. However, people often overestimate their activity level. If you work a desk job and exercise three times a week for 45 minutes, you are likely "light" rather than "moderate." Choosing a lower activity level gives you a more conservative calorie target, which can help prevent accidental overeating. When in doubt, pick the lower option and adjust based on real-world results over a few weeks.

Weight Loss vs. Weight Gain: Setting Your Deficit or Surplus

A 500-calorie daily deficit is a common starting point for weight loss because it typically produces about 1 pound (0.45 kg) of loss per week — a sustainable pace for most people. Larger deficits can work short-term but are harder to maintain and may lead to muscle loss, fatigue, and rebound eating. For weight gain, a 500-calorie surplus supports roughly 1 pound of gain per week, ideally combined with strength training to ensure the added weight is mostly muscle rather than fat. This calculator applies the 500-calorie adjustment automatically, but you can also use the maintain option and adjust your food intake manually for more precise control.

Why a Minimum Calorie Floor Exists

This calculator enforces a safety floor of 1,200 calories per day for women and 1,500 calories per day for men. Eating below these levels without medical supervision risks nutrient deficiencies, muscle loss, gallstones, and metabolic adaptation — where your body slows its calorie burn to conserve energy. If your calculated target hits the floor, it means your deficit is too aggressive for your current stats. In that case, increase your activity level instead of cutting calories further, or aim for a slower rate of weight loss. Sustainable results come from moderate changes you can maintain over months, not extreme restrictions that lead to burnout.

Tracking and Adjusting Over Time

Your TDEE is not static. As you lose or gain weight, your BMR changes, which shifts your daily calorie needs. A common mistake is calculating your target once and following it indefinitely — after losing 10–20 pounds, your original deficit may no longer exist. Re-run the calculator every 4–6 weeks with your updated weight to keep your target accurate. Pair this with a food tracking app and a weekly weigh-in to confirm you are trending in the right direction. If progress stalls for two weeks or more, adjust your intake by 100–200 calories rather than making drastic cuts.