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TDEE Calculator
Find your Total Daily Energy Expenditure & calorie goals
Unit System
Gender
Activity Level
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BMR (at rest) — Resting Calories
TDEE (Maintenance)
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Daily calories to maintain weight
Calorie Goals
Fat Loss −500 kcal/day—
Mild Loss −250 kcal/day—
Maintain = TDEE—
Mild Gain +250 kcal/day—
Muscle Gain +500 kcal/day—
Uses the Mifflin-St Jeor equation — the most accurate formula for most adults.
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Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns each day including exercise and daily activities. It is calculated by multiplying your BMR by an activity multiplier.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to keep vital organs functioning. TDEE adds your activity level on top of BMR to reflect total daily burn.
How many calories should I eat to lose weight?
A deficit of 250–500 kcal/day below TDEE typically produces safe, sustainable weight loss of about 0.25–0.5 kg per week.
Which formula does this TDEE calculator use?
The Mifflin-St Jeor equation, widely regarded by dietitians as the most accurate BMR formula for the general adult population.