TDEE & Calorie Calculator
Calculate your daily calorie target and macro split based on age, body size, activity and goal.
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TDEE — Total Daily Energy Expenditure — is the total number of calories your body burns in a day. It's the number that determines whether you gain, lose, or maintain weight: eat above it and you gain, eat below it and you lose. This calculator estimates your TDEE from height, weight, age, sex, and activity level, then breaks it into protein, carb, and fat targets based on your goal.
Example
Sex: Male
Formulas
BMR (Mifflin-St Jeor): Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5 Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161 TDEE = BMR × Activity multiplier Calorie deficit/surplus: ±250–500 kcal from TDEE
BMR vs. TDEE
BMR (Basal Metabolic Rate) is the calories needed to sustain basic organ function at complete rest. TDEE multiplies BMR by an activity factor: 1.2 (sedentary) to 1.9 (athlete). The most common error is overestimating activity level — most desk workers are sedentary to lightly active, not 'moderately active'. Use a lower multiplier than feels right and adjust based on real results over 2–3 weeks.
Frequently Asked Questions
How accurate is this calculator?
Within 10–15% for most people. Individual variation in metabolism means the output is a starting estimate — adjust after 2–3 weeks of tracking.
How fast should I lose weight?
0.5–1% of body weight per week is the evidence-based sweet spot — fast enough to matter, slow enough to preserve muscle.
Do I need to count calories forever?
No. Most people track for 8–12 weeks to build intuition, then maintain without tracking. Periodic re-checks when weight shifts help.
What activity level should I choose?
If unsure, choose one level lower than feels right. Most people overestimate how active they are, leading to eating above their real TDEE.