Daily Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE) and discover how many calories you need for weight loss, maintenance, or muscle gain based on your activity level.
Your Information
Your Daily Calorie Needs
2,100
Maintenance Calories
Weight Loss
Mild Loss
Mild Gain
Muscle Gain
Basal Metabolic Rate (BMR)
Understanding Your Daily Calorie Needs
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns each day, including your basal metabolic rate (BMR) and calories burned through physical activity. Understanding your TDEE is essential for achieving your fitness goals, whether you want to lose weight, maintain your current weight, or build muscle.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's calculated by taking your Basal Metabolic Rate (BMR) - the calories you burn at complete rest - and multiplying it by an activity factor that accounts for your daily movement and exercise. This gives you the total calories you need to maintain your current weight.
How the Calculator Works
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Your BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to determine your TDEE.
Activity Level Multipliers
- Sedentary (1.2): Little or no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 4-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extra Active (1.9): Very hard exercise daily plus physical job
Using Your Results for Your Goals
Weight Loss: Create a calorie deficit of 10-20% below your TDEE. A 500-calorie daily deficit typically results in losing about 1 pound (0.45 kg) per week. Avoid extreme deficits below 1,200 calories for women or 1,500 for men.
Maintenance: Eat at your TDEE to maintain your current weight. This is useful for body recomposition or maintaining weight loss.
Muscle Gain: Create a calorie surplus of 10-20% above your TDEE. Combined with strength training, this supports muscle growth. Expect to gain 0.5-1 pound per week for optimal muscle gain with minimal fat.
Important Disclaimer
This calculator provides estimates based on population averages. Individual calorie needs vary based on genetics, muscle mass, metabolism, hormones, and other factors. Use these numbers as a starting point and adjust based on your results over 2-4 weeks.
Before making significant changes to your diet or exercise routine, consult with a healthcare provider, registered dietitian, or certified nutritionist, especially if you have underlying health conditions.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity and digestion.
How many calories should I eat to lose weight?
For safe weight loss, eat 10-20% fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 1 pound of weight loss per week.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE is your BMR multiplied by an activity factor to account for exercise and daily movement.
How accurate is the calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is accurate within 10% for most people. Individual variations exist based on genetics, muscle mass, and metabolism.
Should I eat the same calories every day?
Your calorie needs vary based on daily activity. Some people prefer cycling calories (eating more on training days), while others maintain consistent intake. Both approaches work.