🌿 Health → TDEE Calculator
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TDEE Calculator
Calculate your Total Daily Energy Expenditure to know exactly how many calories you need each day.

// Your Details

kg
cm
yr
Daily Calorie Target
0
BMR
0 kcal
TDEE
0 kcal
Weekly Goal
0 kcal
⚠️ Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making health decisions.

What is this Tool?

The TDEE (Total Daily Energy Expenditure) Calculator tells you exactly how many calories your body burns in a day — including your basal metabolic rate (calories burned at rest) plus the energy used for all physical activity. Knowing your TDEE is the foundation of any successful diet or nutrition plan, whether your goal is fat loss, muscle gain, or maintenance.

How to Use This Calculator

1
Enter your weight, height, age, and gender.
2
Select your activity level honestly — most people overestimate their activity level.
3
Select your goal — maintain, lose, or gain weight.
4
Your BMR, TDEE, and daily calorie target are calculated using the Mifflin-St Jeor formula.

Why This Matters

  • The most important number for any diet or fitness plan
  • Eliminates guesswork from calorie counting
  • Tailored to your specific body and lifestyle
  • Helps you understand why you're gaining or losing weight
  • Foundation for building a sustainable meal plan

Frequently Asked Questions

Q: What is BMR?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at rest — breathing, circulation, organ function. It accounts for 60-70% of your TDEE.
Q: What formula does this use?
A: This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in most adults.
Q: How do I use TDEE to lose weight?
A: Eat 300-500 calories below your TDEE for steady, sustainable fat loss of 0.3-0.5kg per week. Eating too far below TDEE causes muscle loss and metabolic adaptation.
Q: Why is my TDEE different from other calculators?
A: Small differences are normal between calculators using different formulas. The Mifflin-St Jeor formula used here is the most widely validated in research.
💡 Pro Tip: Your TDEE changes as your weight changes. Recalculate every 4-6 weeks or after losing/gaining 3-5kg to keep your calorie targets accurate and avoid plateaus.