What is this Tool?
The TDEE (Total Daily Energy Expenditure) Calculator estimates 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.
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Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest for breathing, circulation and organ function. For most people it makes up roughly 60–70% of total daily energy use.
What formula does this TDEE calculator use?
It uses the Mifflin-St Jeor equation — BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women — then multiplies by your activity level. Mifflin-St Jeor is one of the most accurate and widely recommended equations for adults.
How do I use TDEE to lose weight?
Eat a little less than your TDEE. A deficit of about 300–500 kcal a day is a common, sustainable starting point for most adults. Very large deficits are harder to stick to and can cost muscle. Recheck your numbers as your weight changes.
Why is my TDEE different from other calculators?
Calculators use different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers, so results can differ by 100–200 kcal. All of them are estimates — track your weight for 2–3 weeks and adjust your intake if it's not moving the way you expect.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day: your BMR plus the energy used for digestion, daily movement and exercise. Eating about your TDEE keeps your weight roughly stable.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE is BMR multiplied by an activity factor — so it's always higher. You should eat based on TDEE, not BMR.
What activity multipliers does this calculator use?
Sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725 and extremely active 1.9. If you're unsure, pick the lower level — most people overestimate how active they are.
What is my maintenance calorie level?
Your maintenance calories are your TDEE. For example, a 30-year-old man who weighs 70 kg, is 175 cm tall and exercises moderately has a BMR of about 1,649 kcal and a TDEE of about 2,556 kcal.
How many calories should a woman eat a day?
It depends on size, age and activity. For example, a 30-year-old woman weighing 60 kg at 160 cm has a BMR of about 1,289 kcal; if lightly active, her TDEE is about 1,772 kcal. Enter your own details above for your figure.
How many calories do I need to lose 1 kg?
A common estimate is that 1 kg of body fat stores roughly 7,700 kcal, so a 500 kcal daily deficit works out to about 0.5 kg a week. Real-world loss is less predictable, because water weight and metabolism change as you diet.
How many calories should I eat to build muscle?
A small surplus of about 250–500 kcal above your TDEE, combined with regular strength training and enough protein, supports muscle gain while limiting fat gain.
How often should I recalculate my TDEE?
Recalculate after every 3–5 kg of weight change, or if your activity level changes, because your calorie needs change with your body weight.
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