TDEE Calculator

Find out exactly how many calories your body burns each day — the starting point for any nutrition plan.

Biological sex

Age

Weight — kg

Height — cm

Activity level

What Is TDEE?

Your Total Daily Energy Expenditure is the total calories burned in a day — your Basal Metabolic Rate (BMR) plus everything spent on movement, digestion, and daily activity.

The Mifflin-St Jeor Equation

This calculator uses the most clinically validated BMR formula:

Men: 10 × kg + 6.25 × cm − 5 × age + 5

Women: 10 × kg + 6.25 × cm − 5 × age − 161

BMR is then multiplied by an activity factor (1.2–1.9) to get TDEE.

How to Use Your TDEE

Lose fat: eat 300–500 cal below TDEE
Maintain: eat at TDEE
Build muscle: eat 250–500 cal above TDEE

Next step: split those calories into macros.

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