Calorie & TDEE Calculator
Calculate your daily calorie needs and Total Daily Energy Expenditure (TDEE). Based on age, weight, height, gender, and activity level using the Mifflin-St Jeor equation.
Sedentary: Little or no exercise, desk job
How to Use Calorie & TDEE Calculator
- Select your preferred unit system (Metric or Imperial).
- Choose your gender by clicking Male or Female.
- Enter your age, weight, and height.
- Select your activity level from the dropdown.
- Your BMR, TDEE, and calorie goals for losing, maintaining, or gaining weight are displayed instantly.
Understanding Calories and TDEE
Your Total Daily Energy Expenditure (TDEE) represents the total calories your body burns each day. It is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying by an activity factor that accounts for your exercise habits and daily movement.
Understanding your TDEE is essential for any weight management goal. To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more (calorie surplus). To maintain weight, your calorie intake should match your TDEE. This calculator provides targets for all three goals based on a standard 500-calorie daily adjustment.