TDEE Calculator
Results
To lose weight: ~2208 cal/day (-500)
To maintain: ~2708 cal/day
To gain weight: ~3208 cal/day (+500)
Learn more about TDEE
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for your Basal Metabolic Rate (BMR), which is the energy your body needs just to stay alive at rest, plus the additional calories burned through physical activity, digestion, and daily movement.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. It takes into account your age, gender, height, and weight. Your activity level then multiplies the BMR to estimate your total daily caloric needs.
Understanding your TDEE is essential for any body composition goal. To lose weight, you need to eat fewer calories than your TDEE (a caloric deficit). To gain weight or build muscle, you need to eat more (a caloric surplus). A common recommendation is a 500 calorie deficit or surplus, which theoretically results in about one pound of change per week.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for your Basal Metabolic Rate (BMR), which is the energy your body needs just to stay alive at rest, plus the additional calories burned through physical activity, digestion, and daily movement.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. It takes into account your age, gender, height, and weight. Your activity level then multiplies the BMR to estimate your total daily caloric needs.
Understanding your TDEE is essential for any body composition goal. To lose weight, you need to eat fewer calories than your TDEE (a caloric deficit). To gain weight or build muscle, you need to eat more (a caloric surplus). A common recommendation is a 500 calorie deficit or surplus, which theoretically results in about one pound of change per week.
This calculator is for educational purposes only and is not medical advice. Results are estimates based on general formulas and may not reflect your individual needs. Consult a healthcare professional before making changes to your diet or exercise routine.