TDEE Calculator

Total Daily Energy Expenditure is the total number of calories you burn in a day, including your basal metabolic rate plus the energy used for daily movement, exercise and digesting food. We estimate it as your BMR multiplied by an activity factor.

Sedentary means little or no exercise (desk job). Light is exercise 1 to 3 days a week, moderate is 3 to 5 days, active is 6 to 7 days, and very active is hard daily training or a physical job. When unsure, pick the lower option.

A deficit of about 500 calories below your TDEE targets roughly 0.5 kg (1 lb) of fat loss per week, while 250 below aims for a gentler 0.25 kg. The calculator shows both so you can pick a sustainable rate.

A surplus of 250 to 500 calories above your TDEE supports a lean gain of roughly 0.25 to 0.5 kg per week. Pair the surplus with resistance training and adequate protein for more muscle and less fat.

The Mifflin-St Jeor equation is one of the more accurate formulas, but it is still an estimate. Real expenditure varies with body composition, genetics and how active you really are. Use it as a starting point and adjust by tracking your weight over two to three weeks.

No. The calculation runs entirely in your browser. Nothing you enter is sent to a server or saved.