TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate — the energy you'd burn at complete rest — with the calories used for daily movement, exercise, and digestion. Eating at your TDEE keeps your weight stable.

This calculator computes your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), or 1.9 (extra active). TDEE = BMR × activity factor.

To lose weight, eat below your TDEE. A 500-calorie daily deficit yields roughly 1 pound of fat loss per week, since a pound of fat is about 3,500 calories. Most experts advise not dropping below 1,200 calories/day for women or 1,500 for men without medical supervision.

Yes. Your maintenance calories are the calories you need to keep your current weight, which is exactly your TDEE. Eat above it to gain and below it to lose.

TDEE estimates are typically within 5–10% of your true expenditure. They're a starting point — track your weight for 2–3 weeks and adjust your intake up or down by 100–200 calories if the scale isn't moving as expected.