TDEE & Daily Calorie Calculator
Find out exactly how many calories your body burns each day based on your weight, height, age, gender, and activity level. Use it to set precise targets for weight loss, maintenance, or muscle gain.
About this calculator
Total Daily Energy Expenditure (TDEE) is calculated in two steps. First, Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation — the most validated formula for most adults. For men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age). For women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age). Second, BMR is multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for very active) to yield TDEE. This represents the total calories needed to maintain your current weight. To lose weight, subtract 500 kcal/day from TDEE (roughly 0.5 kg per week). To gain muscle, add 250–500 kcal/day. TDEE changes as your weight, age, or activity level changes, so recalculate periodically.
How to use
Example: a 30-year-old male, 80 kg, 178 cm tall, moderately active (activity factor 1.55). Step 1 — BMR: 88.362 + (13.397 × 80) + (4.799 × 178) − (5.677 × 30) = 88.362 + 1,071.76 + 854.222 − 170.31 = 1,844.03 kcal. Step 2 — TDEE: 1,844.03 × 1.55 = 2,858 kcal/day. To lose ~0.5 kg per week, target 2,358 kcal/day. To build muscle, eat around 3,108 kcal/day. Enter your own numbers to get your personalised result instantly.
Frequently asked questions
What is the difference between BMR and TDEE and which one should I use?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — essentially what you need just to stay alive. TDEE (Total Daily Energy Expenditure) adds the calories burned through all physical activity on top of BMR. For setting a real-world calorie target, always use TDEE because it reflects your actual lifestyle. BMR alone would leave you in a severe deficit even on a rest day.
How accurate is the Mifflin-St Jeor equation for calculating daily calorie needs?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with studies showing it predicts measured RMR within 10% for most adults. It outperforms the older Harris-Benedict equation, especially for overweight individuals. However, it still relies on population averages — athletes with very high muscle mass or individuals with thyroid conditions may see larger deviations. Treat the result as a well-informed starting estimate and adjust based on real weight changes over 2–4 weeks.
How often should I recalculate my TDEE when trying to lose weight?
Recalculate every 4–6 weeks, or whenever your weight changes by 3–5 kg. As you lose weight, your BMR decreases because a lighter body requires fewer calories to maintain — this is why weight loss often plateaus. Adjusting your calorie target regularly prevents this metabolic adaptation from stalling progress. Also update your activity factor if your exercise habits change significantly.