Helpful Toolbox

Calorie (TDEE) Calculator

Find the calories your body burns each day, plus easy cut and bulk targets, in a few seconds.

📖 How it works & FAQ

What TDEE means

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day once you account for everything from breathing and digestion to walking, working, and training. It is the single most useful number for planning how you eat, because it tells you the calorie level that keeps your weight steady. Eat below it and you lose weight, eat above it and you gain.

How the numbers are calculated

This calculator uses the Mifflin–St Jeor equation, widely regarded as the most accurate everyday formula for resting metabolism. First it finds your BMR (Basal Metabolic Rate): 10 × weight(kg) + 6.25 × height(cm) − 5 × age, then adds +5 for men or −161 for women. It then multiplies BMR by an activity factor from 1.2 (sedentary) up to 1.9 (very active) to get your TDEE. The cut and bulk figures simply subtract or add 500 calories, a change that maps to roughly one pound of body weight per week.

How to use it

  1. Choose your sex and enter your age.
  2. Pick metric or imperial units, then type your height and weight.
  3. Select the activity level that best matches a normal week.
  4. Read your maintenance, weight-loss, and weight-gain calories instantly — the numbers update as you type.

These results are estimates for general education, not medical or nutritional advice. Talk to a doctor or dietitian before making big diet changes.

FAQ

Which activity level should I choose?
Base it on exercise plus daily movement. Desk job with little training is sedentary; 3–5 workouts a week is moderate. When unsure, pick the lower option — most people overestimate.
How fast will I lose or gain weight?
A 500-calorie daily gap is about one pound (0.45 kg) per week. Progress varies with water, sleep, and adherence, so judge trends over several weeks, not single days.
Should I ever eat below my BMR?
Generally no. Staying at or above your BMR helps protect muscle, energy, and hormones. A moderate 500-calorie deficit from TDEE is safer and more sustainable.
Why do my results differ from another calculator?
Different tools use different formulas and activity multipliers. This one uses Mifflin–St Jeor with standard 1.2–1.9 factors, a reliable starting point you can fine-tune from real results.