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What Is a TDEE Calculator?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day — including exercise, digestion, and basic bodily functions. Knowing your TDEE is the single most important number for any diet or fitness goal.
Our calculator uses the Mifflin-St Jeor equation, the most validated formula for estimating calorie needs, used by registered dietitians and sports scientists worldwide.
How to Use the Calorie Calculator
- Select your unit system — metric (kg/cm) or imperial (lb/in)
- Enter your gender, age, weight, and height
- Choose your activity level — be honest! Most people underestimate
- Click Calculate — get your BMR, TDEE, and goal-specific targets instantly
Understanding Your Results
Basal Metabolic Rate (BMR)
Your BMR is the calories your body burns at complete rest — just to keep you alive (breathing, circulation, organ function). For most adults this is 1,400–2,000 calories.
Total Daily Energy Expenditure (TDEE)
Your TDEE is your BMR multiplied by your activity level. This is your maintenance calorie intake — the number that keeps your weight stable.
Calorie Targets by Goal
| Goal | Adjustment | Weekly Change |
|---|---|---|
| Extreme weight loss | TDEE − 1,000 | |
| Weight loss | TDEE − 500 | |
| Mild weight loss | TDEE − 250 | |
| Maintain weight | TDEE | No change |
| Mild muscle gain | TDEE + 250 | ~+0.5 lb |
| Muscle gain | TDEE + 500 | ~+1 lb |
The Science Behind the Formula
The Mifflin-St Jeor equation calculates BMR as:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
This is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
Activity Level Guide
Choosing the right activity level is critical for accuracy:
| Level | Who It’s For | Multiplier |
|---|---|---|
| Sedentary | Desk job, no intentional exercise | 1.2 |
| Lightly active | Exercise 1–3 days/week | 1.375 |
| Moderately active | Exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job + training | 1.9 |
Tip: Most people who “exercise regularly” are moderately active (1.55), not very active.
Common Questions
How many calories do I need to lose weight?
A deficit of 500 calories per day (TDEE − 500) produces roughly 1 lb of fat loss per week. Going below 1,200 calories (women) or 1,500 (men) is generally not recommended without medical supervision.
Can I use this for bulking?
Yes — add 250–500 calories to your TDEE for a lean bulk that minimises fat gain while building muscle.
Why is my calorie count different from another calculator?
Different tools use different formulas. The Mifflin-St Jeor equation (used here) is considered more accurate than the older Harris-Benedict formula, especially for people with higher body fat.
Tips for Hitting Your Calorie Target
- Track food for 2–3 weeks to understand your baseline habits
- Use a food scale for the first few weeks — portion sizes are notoriously hard to eyeball
- Prioritise protein (it keeps you full) regardless of your goal
- Re-calculate every 5–10 lbs of weight change, as your TDEE changes with your weight
Related Tools:
- Macro Calculator — turn your calorie target into protein, carb, and fat grams
- BMI Calculator — check your body mass index
- Water Intake Calculator — find out how much water you need daily