TDEE Calculator
Estimate your total daily calorie needs to maintain, lose, or gain weight.
Your Maintenance Calories
2,389
calories per day
Calorie Goals:
To Lose Weight: Aim for a moderate calorie deficit (e.g., 250-500 calories below your TDEE).
To Gain Weight: Aim for a moderate calorie surplus (e.g., 250-500 calories above your TDEE).
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), and then multiplying that value by an activity multiplier.
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic, life-sustaining functions, such as breathing, circulation, and cell production, while at rest.
Frequently Asked Questions (FAQ)
How accurate is this TDEE calculation?
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for calculating BMR. However, any calculator provides an estimate. Your actual energy needs can be influenced by genetics, body composition (muscle vs. fat), and other health factors. The best approach is to use this number as a starting point and adjust based on your real-world results.
Why is TDEE important for weight management?
Understanding your TDEE is the cornerstone of managing your weight. To lose weight, you need to consume fewer calories than your TDEE (a calorie deficit). To gain weight, you need to consume more (a calorie surplus). To maintain your current weight, you should consume roughly the same amount of calories as your TDEE.