Nutrition
Calorie Calculator (TDEE)
Find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — the calories your body burns at rest and with daily activity.
Nutrition
Find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — the calories your body burns at rest and with daily activity.
BMR (at rest)
TDEE (with activity)
BMR is the energy your body needs at complete rest. TDEE adds your activity level on top — it's the number most people use as their daily calorie baseline.
To lose weight, many people eat somewhat below TDEE. To gain, somewhat above. See our Macro Calculator to split TDEE into protein, carbs, and fat.
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, combining your resting metabolism with digestion, daily movement, and exercise. It's the most common starting point for setting a calorie target, whether the goal is weight loss, maintenance, or muscle gain.
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the more accurate BMR formulas for the general population:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
BMR is then multiplied by an activity factor to estimate TDEE.
TDEE is an estimate, not an exact figure — actual energy needs vary by individual. A common approach is to track weight over two to three weeks at a chosen calorie level and adjust from there based on real results rather than relying on the number alone.
Mifflin-St Jeor is considered one of the more reliable equations for estimating BMR in the general population, but individual metabolism can vary by several hundred calories from the estimate.
A common starting approach is 300–500 calories below TDEE for gradual weight loss, though the right amount depends on individual goals and health. A registered dietitian can help tailor this.
Pick the option that best matches your typical week. You can always recalculate if your routine changes significantly.