About TDEE and BMR
TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, including activity. This calculator estimates your BMR with the Mifflin-St Jeor equation, multiplies it by your activity level to get your TDEE, and shows calorie targets to lose, maintain or gain weight. It runs in your browser.
How TDEE works
How to use it
- Enter your age, sex, weight and height (kg/cm or lb/in).
- Choose your activity level.
- Read your BMR, TDEE and the calorie targets.
BMR and activity
Your BMR is the calories you burn at rest. Multiplying by an activity factor (1.2 sedentary to 1.9 very active) gives your TDEE — your maintenance calories.
Losing or gaining
Eat below your TDEE to lose weight and above it to gain. A deficit of about 500 kcal/day loses roughly 0.5 kg (1 lb) per week. Adjust based on your real progress.
Common uses
- Find your maintenance calories
- Set a calorie goal to lose weight
- Plan a bulk or gain phase
- Estimate your BMR
- Build a diet plan
- Track energy needs by activity
- Pair with the macro calculator
- Understand your daily calorie burn
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the calories you burn per day including activity; eat at this level to maintain weight.
How is BMR calculated?
With the Mifflin-St Jeor equation from your age, sex, weight and height.
How many calories to lose weight?
Eat below your TDEE — about 500 kcal/day under it loses roughly 0.5 kg per week.
Which activity level should I pick?
Be honest: most people with desk jobs and a few workouts are "light" to "moderate".
Are these numbers exact?
They are good estimates — adjust based on how your weight actually changes.
Does it support pounds and feet?
Yes — switch the weight and height units.
Is my data uploaded?
No — it calculates in your browser.
Is it free?
Yes — completely free with no sign-up.