TDEE Calculator

Understand your TDEE and calorie planning

What TDEE means

TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day from essential functions (BMR) plus your activity. Knowing TDEE helps you maintain, lose, or gain weight with clear, data‑informed targets.

How TDEE is calculated

• BMR: We use Mifflin–St Jeor based on weight, height, age, and sex.
• Activity factor: We multiply BMR by your selected activity level to project total daily needs.
• Goal: You can apply a simple deficit or surplus (e.g., −10% or +10%) to set a starting target.

Using TDEE for goals

For weight loss, many start with a 10–20% deficit and reassess every 2–4 weeks based on progress and appetite. For muscle gain, a 10–15% surplus supports training while limiting excess fat. Keep protein and fiber steady as you adjust carbs and fats to preference.

Practical tips

• Track consistently: Use the same units and measure at similar times for better trends.
• Think in averages: Weekly trends beat daily fluctuations.
• Adjust gradually: Small changes (5–10%) help you learn what works.

Global, device‑friendly design

This calculator supports metric and imperial units, and it’s fully responsive for mobiles, iPads, tablets, laptops, and desktops. No sliders—just clear, accessible fields and a Soft‑UI interface.

Safety and limitations

This tool provides educational estimates. If you have medical conditions or athletic needs, consult a qualified professional. Treat numbers as guideposts and rely on trends, not single‑day readings.

Frequently asked questions

• HOW TO calculate my TDEE? Enter your age, sex, height, weight, and activity level. The calculator uses Mifflin–St Jeor to estimate BMR and multiplies by your activity factor.
• HOW TO use TDEE for weight loss? Start with a 10–20% deficit from your maintenance TDEE, then adjust every 2–4 weeks based on progress, energy, and hunger.
• HOW TO use TDEE for muscle gain? Add roughly 10–15% to your TDEE, prioritize training quality, and monitor weight gain to avoid excess fat.
• HOW TO pick my activity level? Choose the option that matches your typical week: sedentary, lightly, moderately, very, or extra active.
• HOW TO improve accuracy over time? Re‑check TDEE as body weight or activity changes. Use weekly averages and keep habits consistent.