TDEE Calculator
TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with the energy spent on physical activity, digestion, and daily movement. It is the single most useful number for planning a calorie intake target.
This calculator first computes BMR using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier ranging from 1.2 (sedentary, little or no exercise) to 1.9 (very active, physical job or twice-daily training) — a method popularized by fitness researchers and widely used in nutrition coaching.
Anyone planning a diet starts here: eating below TDEE creates a calorie deficit for weight loss, eating at TDEE maintains weight, and eating above it supports muscle gain. Coaches and nutritionists use TDEE as the baseline before adjusting for individual response over time.
- Combines BMR + Activity: Multiplies your Basal Metabolic Rate by an activity factor to estimate real-world daily calorie burn.
- Five Activity Levels: From sedentary (1.2x) to very active (1.9x), covering desk jobs through twice-daily athletic training.
- Basis for Diet Planning: Subtract ~500 kcal/day from TDEE for roughly 0.5 kg/week of fat loss; add ~300-500 kcal/day for lean gain.
- Estimate, Not Exact: Individual metabolism varies — treat the result as a starting point to adjust based on real-world weight trends.
How many calories should I eat to lose weight?
Start by subtracting roughly 500 calories/day from your TDEE for sustainable fat loss of about 0.5 kg (1 lb) per week, then adjust based on your actual progress over 2-3 weeks.
Which activity level should I choose?
Be honest — "sedentary" means a desk job with little to no exercise. Most people overestimate their activity level, which leads to overeating relative to their real TDEE.
TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with the energy spent on physical activity, digestion, and daily movement. It is the single most useful number for planning a calorie intake target.
This calculator first computes BMR using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier ranging from 1.2 (sedentary, little or no exercise) to 1.9 (very active, physical job or twice-daily training) — a method popularized by fitness researchers and widely used in nutrition coaching.
Anyone planning a diet starts here: eating below TDEE creates a calorie deficit for weight loss, eating at TDEE maintains weight, and eating above it supports muscle gain. Coaches and nutritionists use TDEE as the baseline before adjusting for individual response over time.
- Combines BMR + Activity: Multiplies your Basal Metabolic Rate by an activity factor to estimate real-world daily calorie burn.
- Five Activity Levels: From sedentary (1.2x) to very active (1.9x), covering desk jobs through twice-daily athletic training.
- Basis for Diet Planning: Subtract ~500 kcal/day from TDEE for roughly 0.5 kg/week of fat loss; add ~300-500 kcal/day for lean gain.
- Estimate, Not Exact: Individual metabolism varies — treat the result as a starting point to adjust based on real-world weight trends.
How many calories should I eat to lose weight?
Start by subtracting roughly 500 calories/day from your TDEE for sustainable fat loss of about 0.5 kg (1 lb) per week, then adjust based on your actual progress over 2-3 weeks.
Which activity level should I choose?
Be honest — "sedentary" means a desk job with little to no exercise. Most people overestimate their activity level, which leads to overeating relative to their real TDEE.