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TDEE Calculator (Calorie)

Find your total daily energy expenditure using the Mifflin-St Jeor equation. Get personalized calorie targets and macro recommendations for weight loss, maintenance, or muscle gain. Supports metric and imperial units.

Health

Age

Gender

Height (cm)

Weight (kg)

Activity Level

Your Goal

Understanding Your Results

BMR — Basal Metabolic Rate: calories your body needs at complete rest to maintain vital functions.

TDEE — Total Daily Energy Expenditure: BMR × activity multiplier. This is what you need to maintain your current weight.

Target Calories — Your TDEE adjusted for your goal (deficit for loss, surplus for gain).

Protein is set at 2g per kg of body weight to preserve muscle during a deficit or support growth during a surplus.

Fat is set at 0.8g per kg for hormone function and overall health.

Carbs fill the remaining calories for energy and performance.

Frequently Asked Questions

What is TDEE and why does it matter?▾

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activity. Knowing your TDEE is essential for setting accurate calorie targets whether you want to lose weight, gain muscle, or maintain.

How accurate is the Mifflin-St Jeor equation?▾

It is considered the most accurate BMR equation for the general population, with an error margin of about ±10%. For precise measurement, indirect calorimetry is needed, but this equation provides an excellent starting point.

Should I eat back calories burned during exercise?▾

The activity multiplier already accounts for your exercise level. If you selected the correct activity level, your TDEE already includes exercise calories. Eating them back would double-count them. Only adjust if your actual activity level changes significantly.

Can I use this calculator for bulking or cutting?▾

Yes. Select "Muscle Gain" for a caloric surplus (bulking) or "Weight Loss" for a deficit (cutting). Adjust your goal based on how your body responds after 2-3 weeks and whether you are hitting your macro targets consistently.

How often should I recalculate my TDEE?▾

Recalculate whenever your weight changes by 5-10 lbs (2-5 kg) or your activity level changes significantly. Your TDEE decreases as you lose weight since a lighter body requires fewer calories.

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How to Use This Tool

Enter your age, gender, height, and weight. Use the metric or imperial toggle as needed.
Select your activity level based on your weekly exercise routine.
Choose your goal: weight loss, maintenance, or muscle gain.
View your BMR, TDEE, and target calories along with recommended macronutrient split.
Explore the calorie level chart to see how different goals affect your daily intake.
Use the FAQ section to learn more about TDEE and how to adjust your plan over time.

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