TDEE Calculator

Find your Total Daily Energy Expenditure and BMR, plus the exact daily calories to lose, maintain or gain weight — instant, free and private.

Your TDEE: 2,468 kcal/day

BMR (calories at complete rest): 1,593 kcal/day

Daily calories for your goal

Lose weight
1,968 kcal
≈ 0.45 kg / week (−500 kcal)
Maintain weight
2,468 kcal
Stay at your current weight
Gain weight
2,968 kcal
≈ 0.45 kg / week (+500 kcal)

Estimates use the Mifflin–St Jeor equation. These figures are a starting point for general fitness planning, not medical advice — consult a doctor or dietitian before making big changes to your diet.

Know exactly how many calories you burn

Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body uses in a day — your resting metabolism plus the energy spent on digestion, daily activity and workouts. It is the single most useful number for planning your diet: eat at your TDEE to maintain weight, below it to lose fat, or above it to build mass.

This calculator estimates your BMR with the trusted Mifflin–St Jeor equation, then multiplies it by an activity factor based on how often you exercise. It then shows ready-made calorie targets for each goal, so you can start tracking straight away. Everything is calculated in your browser — your details are never uploaded or stored.

Frequently asked questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including rest (BMR) plus everything you do: digestion, daily movement and exercise. It is the number of calories you need to maintain your current weight.
How is TDEE calculated?
We first estimate your BMR (Basal Metabolic Rate) using the Mifflin–St Jeor equation from your weight, height, age and gender, then multiply it by an activity factor (1.2 for sedentary up to 1.9 for extra active). BMR × activity factor = TDEE.
How many calories should I eat to lose weight?
To lose weight at a steady, sustainable pace, eat roughly 500 calories below your TDEE per day — about 0.45 kg (1 lb) of weight loss per week. The calculator shows this target automatically under 'Lose weight'.
Is the Mifflin–St Jeor formula accurate?
Mifflin–St Jeor is the most widely recommended BMR formula and is accurate for most healthy adults. It is still an estimate — your real needs vary with muscle mass, genetics and health, so use the result as a starting point and adjust based on real-world results.
Is this TDEE calculator free and private?
Yes. It is completely free with no sign-up, and the calculation runs entirely in your browser — none of your details are uploaded or stored anywhere.

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