TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and your activity level.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life functions like breathing, circulation, and cell production.

How many calories should I eat to lose weight?

A moderate calorie deficit of 500 calories per day below your TDEE typically results in about 1 pound of weight loss per week. A mild deficit of 250 calories per day leads to approximately 0.5 pounds per week.

Calorie & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to find your ideal daily calorie intake for your goal.

Your Details

Sex

Age (15–100)

Height

Weight

lbs

Activity Level

Goal

Body Fat %(optional — enables Katch-McArdle)

Please fill in all required fields.

Your Maintenance Calories (TDEE)

—

calories / day

BMR — cal/day

Goal calories are below the recommended minimum. Consult a healthcare professional.

BMR Formula Comparison

Formula	BMR

Mifflin-St Jeor is the most widely validated formula for general use. Harris-Benedict (revised) is the original widely-cited standard. Katch-McArdle is the most accurate when body fat % is known.

TDEE at All Activity Levels

Activity Level	TDEE

How to Use the Calorie & TDEE Calculator

Enter your age, sex, height, weight, and activity level to calculate your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day. Use this number as your maintenance baseline, then adjust for your goal: eat at a deficit to lose weight or a surplus to gain muscle.

What is BMR and TDEE?

Your Basal Metabolic Rate (BMR) is the calories your body needs at complete rest — just to keep organs functioning. TDEE multiplies your BMR by an activity factor: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), or extra active (×1.9).

Calorie Targets by Goal

Weight loss: Eat 500 cal/day below TDEE for ~0.5 kg (1 lb) per week loss
Aggressive weight loss: 750–1000 cal deficit; don't go below 1200 cal/day (women) or 1500 cal/day (men)
Muscle gain (lean bulk): Eat 200–300 cal above TDEE with high protein (1.6–2.2g/kg body weight)
Maintenance: Eat at TDEE; adjust if weight trends up or down over 2–3 weeks

BMR Formulas

This calculator uses the Mifflin-St Jeor equation, currently the most accurate for the general population. The older Harris-Benedict equation tends to overestimate by 5%. Both are estimates — individual metabolism varies by up to ±10%.

Calorie & TDEE Calculator

How to Use the Calorie & TDEE Calculator

What is BMR and TDEE?

Calorie Targets by Goal

BMR Formulas

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