Calculate your Total Daily Energy Expenditure — the exact number of calories you need per day based on your body and activity level.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, no exercise |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week |
| Moderately Active | × 1.55 | Moderate exercise 3–5 days/week |
| Very Active | × 1.725 | Hard exercise 6–7 days/week |
| Extremely Active | × 1.9 | Hard daily exercise + physical job |
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR in most adults. It's recommended by the Academy of Nutrition and Dietetics.
Eat 500 calories below your TDEE to lose approximately 1 lb per week. A 1,000 calorie deficit targets 2 lbs/week. Never go below 1,200 calories (women) or 1,500 calories (men).
Eat 250–500 calories above TDEE. A lean bulk (small surplus) minimizes fat gain while supporting muscle growth over time.
Eat at your TDEE. Weigh yourself weekly; if weight changes consistently, adjust calories by 100–200 accordingly.
TDEE = your resting metabolic rate (BMR) multiplied by an activity factor.
BMR via Mifflin-St Jeor, ×1.55 for moderate activity.
Result: BMR ≈ 1788 kcal; TDEE ≈ 2771 kcal/day.
BMR ×1.375 for light activity.
Result: BMR ≈ 1370 kcal; TDEE ≈ 1884 kcal/day.
TDEE is your maintenance level.
Result: Eat ~500 below TDEE to lose about 1 lb/week, or above to gain.
Total Daily Energy Expenditure is the calories you burn per day. It's the baseline for losing, maintaining or gaining weight.
Formulas are within about 10%. Track intake and weight for two weeks, then adjust to your real maintenance level.
Eat about 500 calories below TDEE for roughly 1 lb of loss per week, keeping protein high to preserve muscle.
Quick unit conversions related to this calculator: