Free TDEE & Calorie Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR — energy for breathing, circulation, body temperature), physical activity, and the thermic effect of food (energy to digest food). Knowing your TDEE is the first step to managing your weight effectively.

This calculator uses the Mifflin-St Jeor equation, considered the most accurate by the scientific community. First it calculates BMR: Men: 10×weight + 6.25×height − 5×age − 5. Women: 10×weight + 6.25×height − 5×age − 161. Then it multiplies BMR by the activity factor (1.2 to 1.9).

For healthy, sustainable weight loss, reduce your intake by 300-500 kcal per day below your TDEE. This creates a deficit that allows you to lose about 0.5-1 lb (0.3-0.5 kg) per week. Avoid deficits greater than 1000 kcal: your body slows metabolism to compensate, and you risk losing muscle mass.

BMR (Basal Metabolic Rate) is the minimum energy needed to survive at complete rest. TDEE is your BMR plus all energy spent on daily activities. BMR typically represents 60-75% of your total TDEE. Even a sedentary person burns at least 20% more than their BMR.

It depends on your goal: Balanced (30% protein, 40% carbs, 30% fat) for maintenance. Low Carb (35% protein, 25% carbs, 40% fat) for weight loss. High Protein (40% protein, 35% carbs, 25% fat) for muscle gain. Protein and carbs have 4 kcal/g, fat has 9 kcal/g.