Health & Fitness
Calorie & TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalised calorie targets for weight loss, maintenance, or muscle gain using the Mifflin–St Jeor equation.
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Medical Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making health decisions.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus all physical activity. Eating at your TDEE maintains your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to sustain vital functions. This calculator uses the Mifflin–St Jeor equation — the most validated formula for estimating BMR in modern research.
How many calories for weight loss?
A deficit of 500 kcal/day below your TDEE creates a ~0.5 kg (1 lb) weekly deficit — a safe and sustainable rate. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Why does activity level matter so much?
Activity level multiplies your BMR significantly. A sedentary person burns ~1.2× their BMR while a very active person burns ~1.7×. Choosing the wrong activity level is the most common reason TDEE calculations feel inaccurate.
Are the macros right for me?
The default 30/45/25 (protein/carbs/fat) is a solid balanced starting point. Athletes often need more protein (35–40%). People on ketogenic diets use very low carbs. Adjust macros based on your specific training and health goals.