TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — keeping you alive (BMR), digesting food, and fueling every step and workout. Eat more than your TDEE and you gain weight; eat less and you lose it. Everything in nutrition starts with this one number, which is why this calculator is the foundation of any diet plan.
We use the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for the general population, then multiply by your activity level. The result is your maintenance calories — the intake at which your weight stays stable.
From there the targets are simple: a daily deficit of about 500 kcal loses roughly 0.5 kg (1 lb) per week, while a modest surplus of ~300 kcal supports lean muscle gain with minimal fat. Aggressive deficits backfire — they cost you muscle, energy, and adherence.
How to use the TDEE & Calorie Calculator
- Enter gender, age, height, and weight — these drive your basal metabolic rate.
- Pick the activity level that honestly matches your week (most desk workers are ‘light’, not ‘moderate’).
- Click Calculate calories to see maintenance plus lose/maintain/gain targets.
- Eat at your target for 2–3 weeks, track weight, then adjust up or down by 100–200 kcal based on real results.
Tips for accurate results
- Be honest about activity — overestimating is the #1 reason calorie targets fail.
- Weigh food for 1–2 weeks to calibrate your eyeballing; most people underestimate intake by 20–30%.
- Protein (~1.6–2.2 g per kg bodyweight) protects muscle while cutting.
- Sleep and stress affect hunger hormones — 7+ hours makes deficits far easier.
BMR vs. TDEE: what's the difference?
BMR (Basal Metabolic Rate) is what you would burn lying in bed all day — typically 60–70% of total expenditure. TDEE adds everything else: the thermic effect of food (~10%) and all movement, from workouts to fidgeting (NEAT). Two people with identical BMRs can have TDEEs differing by 1,000+ kcal purely from daily activity.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the sum of all calories your body burns in 24 hours, including basal metabolism, food digestion, and physical activity.
How many calories should I eat to lose weight?
Start about 500 kcal below your TDEE for roughly 0.5 kg (1 lb) of fat loss per week. Larger deficits risk muscle loss and burnout.
What is the Mifflin-St Jeor equation?
For men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women the constant is −161. It is the most validated BMR formula for adults.
Why am I not losing weight at my target calories?
Common culprits: underestimated portions, uncounted drinks/snacks, or an overstated activity level. Track meticulously for two weeks, then adjust.