TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basic bodily functions, physical activity, and the thermic effect of food. It tells you how many calories you need to maintain your current weight.

How is BMR calculated?

This calculator uses the Mifflin-St Jeor equation: for men, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. It is considered the most accurate formula for most people.

How many calories should I eat to lose weight?

A deficit of 500 calories per day below your TDEE leads to about 1 pound of weight loss per week. A 250-calorie deficit is more gradual. Do not go below your BMR — that is the minimum your body needs for basic functions. Consult a healthcare professional for personalised advice.

Is this TDEE calculator free?

Yes, it is free, needs no sign-up, and runs entirely in your browser — your numbers are never sent to a server.

TDEE Calculator — Daily Calories

How TDEE is calculated

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It starts with your BMR — the calories burned at complete rest — then multiplies it by an activity factor based on how active you are.

The Mifflin-St Jeor equation

This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate for most people:

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE = BMR × Activity Multiplier. The multiplier ranges from 1.2 (sedentary) to 1.9 (very active/athlete).

Using TDEE for weight goals

Lose weight: Eat below your TDEE. A 500-calorie deficit loses about 1 lb/week; 250 calories for a slower, more sustainable pace.
Maintain weight: Eat at your TDEE.
Build muscle: Eat above your TDEE with adequate protein. A 250–500 calorie surplus supports muscle gain while minimising fat gain.

Important: Never eat below your BMR long-term. BMR is the minimum your body needs for basic functions like breathing, circulation and cell production.

Activity level guide

Sedentary (1.2): Office job, little to no exercise
Light (1.375): Light exercise 1–3 days per week
Moderate (1.55): Exercise 3–5 days per week
Active (1.725): Hard exercise 6–7 days per week
Very active (1.9): Athlete, physical job, or twice-daily training

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Frequently asked questions

What is TDEE?: Total Daily Energy Expenditure — the total calories you burn per day including activity.
How is BMR calculated?: Using the Mifflin-St Jeor equation based on your weight, height, age, and gender.
How many calories to lose weight?: A 500-calorie deficit per day loses about 1 lb per week. Don't eat below your BMR.
Is this calculator free?: Yes, free, no sign-up, runs entirely in your browser.