Estimate your daily calorie needs to maintain, lose, or gain weight, using the proven Mifflin–St Jeor equation.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including everything from breathing to exercise. It's the single most important number for managing your weight: eat at your TDEE to maintain, below it to lose, and above it to gain.
Your BMR (Basal Metabolic Rate) is the calories you'd burn at complete rest, just keeping your body running. Your TDEE is your BMR multiplied by an activity factor that accounts for movement and exercise. This calculator uses the Mifflin–St Jeor equation, widely regarded as the most accurate formula for estimating BMR.
One pound of fat is roughly 3,500 calories, and a kilogram about 7,700. To lose about 0.5 kg (1 lb) per week, eat roughly 500 calories below your TDEE each day; to gain at the same rate, eat 500 above. Avoid very aggressive deficits — dropping below your BMR for long periods is hard to sustain and can backfire.
Calories come from three macronutrients: carbohydrates and protein provide about 4 calories per gram, and fat about 9. The macro split shown above (40% carbs, 30% protein, 30% fat) is a balanced starting point, but ideal ratios vary with your goals — higher protein supports muscle retention when cutting, for instance. Treat these as a guide and adjust to how you feel and perform.
Eat at your TDEE to maintain weight, about 500 calories below it to lose roughly half a kilo per week, or above it to gain. Enter your details above for personalized numbers.
It's the formula this calculator uses to estimate BMR: for men, 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, the same but −161 instead of +5. It's considered the most accurate common BMR formula.
Yes — TDEE is your total calories burned in a day, including rest, digestion, daily movement, and exercise. It's an estimate, so adjust based on real-world results over a few weeks.
It provides a solid estimate, but individual metabolism varies. Use the number as a starting point, track your weight for two to three weeks, and fine-tune your intake based on what actually happens.