TDEE & Calorie Needs Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs based on your age, weight, height, and activity level using the Mifflin-St Jeor equation.
TDEE & Calorie Needs Calculator
Estimate daily calories to maintain, lose, or gain weight
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (the calories you burn at rest), the thermic effect of food, and physical activity. This calculator uses the Mifflin-St Jeor equation — considered the most accurate BMR formula for most adults — and multiplies it by your activity level to estimate TDEE.
How to Use TDEE for Weight Management
To lose weight, eat fewer calories than your TDEE (a deficit). To gain weight, eat more (a surplus). A 500-calorie daily deficit yields roughly one pound of fat loss per week, since one pound of body fat contains approximately 3,500 calories. This calculator provides specific calorie targets for mild, moderate, and aggressive weight goals.
Understanding Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to perform basic life-sustaining functions like breathing, circulation, and cell production — essentially what you'd burn lying in bed all day. BMR typically accounts for 60–75% of total daily calorie expenditure and varies based on age, sex, weight, and height.