TDEE Calculator
Find your total daily energy expenditure — the calories you burn each day. Enter your stats and activity to get your BMR and TDEE via the Mifflin-St Jeor formula, a calorie target for your goal (lose, maintain or gain), and your daily protein, carb and fat macros.
2,735 kcal/day target
BMR: 1,765 kcal (at rest) · TDEE: 2,735 kcal (maintenance)
Daily macros for your target: 205g protein · 274g carbs · 91g fat (30/40/30 split).
Your daily calories by goal
| Goal | Calories/day |
|---|---|
| Lose weight (−1 lb/week) | 2,235 kcal |
| Mild loss (−0.5 lb/week) | 2,485 kcal |
| Maintain weight | 2,735 kcal |
| Mild gain (+0.5 lb/week) | 2,985 kcal |
| Gain weight (+1 lb/week) | 3,235 kcal |
BMR via the Mifflin-St Jeor equation; activity multipliers 1.2–1.9. Estimates only — not a medical or nutrition plan. How we calculate →
What TDEE and BMR mean
Your BMR (basal metabolic rate) is the energy your body burns at complete rest just to stay alive — breathing, circulation, keeping warm. Your TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, so it's the calories you actually burn in a typical day including movement and exercise. TDEE is the number that matters for managing weight: eat at it to maintain, below it to lose, above it to gain.
The calculator above shows both, plus a calorie target for your goal and a macro breakdown — everything on one page.
How BMR is calculated (Mifflin-St Jeor)
We use the Mifflin-St Jeor equation, the most accurate widely-used formula for resting energy. For men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women the final term is −161 instead of +5. It needs only your height, weight, age and sex. A 30-year-old man, 5'10" and 176 lb, has a BMR around 1,750 calories — the energy he'd burn doing nothing at all.
Activity multipliers: from BMR to TDEE
To get TDEE, BMR is multiplied by an activity factor: 1.2 sedentary, 1.375 light (1–3 days/week), 1.55 moderate (3–5 days), 1.725 active (6–7 days), and 1.9 very active (hard training or a physical job). The most common mistake is over-rating your activity, which inflates your TDEE and stalls fat loss — when in doubt, pick the level below the one you're tempted by.
Calorie targets for losing, maintaining or gaining
One pound of body fat is roughly 3,500 calories, so a 500-calorie daily deficit targets about a pound of loss per week, and a 250-calorie deficit about half a pound. The same applies in reverse for gaining. The goal table above shows your calories for each pace — mild and standard loss, maintenance, and mild and standard gain — so you can pick a sustainable rate rather than crash dieting.
Your macros: protein, carbs and fat
Calories tell you how much to eat; macros tell you what. The calculator splits your target into 30% protein, 40% carbohydrate and 30% fat — a balanced default that supports muscle and energy. Protein and carbs supply 4 calories per gram, fat 9, which is how grams are derived. Athletes cutting weight often raise protein further; the split here is a sensible starting point you can adjust.
How accurate is a TDEE estimate?
Formulas estimate the average person of your stats; your real expenditure can differ by 10% or more depending on muscle mass, genetics and non-exercise movement. Treat the number as a starting point: eat at your target for two to three weeks, track your weight trend, and adjust by 100–200 calories if the scale isn't moving the way you expect. The math gets you close; your own data fine-tunes it.
Frequently asked questions
What is TDEE?
TDEE (total daily energy expenditure) is the total number of calories you burn in a day — your resting metabolism plus all your activity. Eating at your TDEE maintains your weight; eating below it loses weight and above it gains. The calculator shows your TDEE from your stats and activity level.
What is BMR and how is it different from TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest. TDEE is your BMR multiplied by an activity factor to include daily movement and exercise. BMR is always lower; TDEE is the number you use to plan how much to eat.
How many calories should I eat to lose weight?
Subtract about 500 calories from your TDEE for roughly a pound of loss per week, or 250 for half a pound. The goal table above shows the exact targets for your stats. Avoid going far below your BMR, which is hard to sustain.
How is BMR calculated?
We use the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age, then +5 for men or −161 for women. It's the most accurate of the common formulas and needs only your height, weight, age and sex.
What activity level should I choose?
Pick based on real weekly exercise: 1.2 sedentary, 1.375 light (1–3 days), 1.55 moderate (3–5 days), 1.725 active (6–7 days), 1.9 very active. Most people overestimate — if you're unsure, choose the level below the one you're tempted to pick.
How do I calculate my macros?
Split your calorie target into protein, carbs and fat. The calculator uses 30% protein, 40% carbs and 30% fat; protein and carbs are 4 calories per gram, fat is 9, which converts the percentages to grams. You can adjust the split for your goals.
How accurate is a TDEE calculator?
It estimates the average person with your height, weight, age and sex, and is usually within about 10%. Real expenditure varies with muscle mass and activity, so use the result as a starting point and adjust based on two to three weeks of weight-trend data.
How many calories should I eat to gain muscle?
Eat slightly above your TDEE — about 250–500 calories — paired with enough protein and resistance training. The goal table above shows mild and standard gain targets. A smaller surplus minimizes fat gain while still supporting muscle growth.
Researched & verified by the Calcuris Data & Research Team. How we build and check our tools →