TDEE Calculator
Estimate daily calories burned, maintenance calories, BMR, and calorie targets for weight goals.
TDEE inputs
Enter your body details and activity level to estimate calorie needs.
TDEE / maintenance
2,633 kcal/day
Estimated daily calories burned including activity.
Goal calories
2,633 kcal/day
Maintain weight target based on your selected adjustment.
BMR
1,699 kcal/day
Estimated calories burned at rest.
Activity multiplier
1.55×
Moderately active
Mild loss target
2,383 kcal/day
Estimated TDEE minus 250 calories.
Weight loss target
2,133 kcal/day
Estimated TDEE minus 500 calories.
Mild gain target
2,883 kcal/day
Estimated TDEE plus 250 calories.
Weight gain target
3,133 kcal/day
Estimated TDEE plus 500 calories.
Support
Health support layer
TDEE is an estimate, not a diagnosis or prescription. Use it as a starting point and adjust based on real-world progress.
Formula based
Uses common BMR formulas and an activity multiplier to estimate total daily calorie needs.
Estimate only
Real calorie needs vary. Medical conditions, medications, hormones, and training load can affect results.
Goal focused
Compare maintenance, weight-loss, and weight-gain targets from the same baseline estimate.
Interpretation
What these TDEE results mean
Maintenance estimate
Your estimated maintenance intake is about 2,633 calories per day.
Activity impact
Your selected activity level multiplies BMR by 1.55, raising your estimate above rest calories.
Goal calories
Your selected goal target is about 2,633 calories per day before any real-world adjustments.
Progress tracking
If your weight trend does not match the estimate after a few weeks, adjust intake or activity gradually.
Macros
Example macro breakdowns
Balanced example
30% protein, 25% fat, 45% carbs.
Protein
197g
Fat
73g
Carbs
296g
Higher-protein example
35% protein, 25% fat, 40% carbs.
Protein
230g
Fat
73g
Carbs
263g
Basics
How TDEE works
BMR
BMR estimates the calories your body uses at rest for basic functions.
Activity
Exercise, steps, work, and daily movement increase calories burned above BMR.
Food target
TDEE is often used as a starting point for nutrition planning.
Adjust over time
Scale trends, energy, hunger, and performance help refine calorie targets.
Formula
TDEE formula explanation
TDEE
TDEE = BMR × Activity MultiplierTDEE estimates total daily calories burned after applying an activity factor to BMR.
Mifflin-St Jeor
BMR = 10W + 6.25H − 5A + SW is weight in kg, H is height in cm, A is age, and S is +5 for male or −161 for female.
Katch-McArdle
BMR = 370 + 21.6 × Lean Body MassThis formula uses body fat percentage to estimate lean body mass.
FAQ
TDEE calculator questions
A TDEE calculator estimates Total Daily Energy Expenditure, which is the number of calories you may burn per day including rest, movement, and exercise.
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