TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and get personalized calorie and macronutrient recommendations for weight loss, maintenance, or gain.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including calories burned through basic bodily functions (BMR) and physical activity.
Knowing your TDEE helps you determine how many calories you should eat to reach your fitness goals — whether you want to lose weight, maintain your current weight, or build muscle.
Formula Used
We use the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR for most people:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
Frequently Asked Questions
Have another question? Let us know.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the minimum calories your body needs at complete rest for basic physiological functions. TDEE adds daily activities and exercise on top of BMR for total daily burn.
Which activity level should I choose?
Pick the level that best matches your daily routine. If you sit at a desk most of the day, choose Sedentary; if you exercise 3-5 times per week, choose Moderately Active. When unsure, start lower and adjust.
How many calories should I eat to lose weight?
A common recommendation is to create a deficit of 300-500 kcal/day below your TDEE, allowing for safe weight loss of about 0.5-1 kg per week. Never eat below your BMR level.
