Calculate your Total Daily Energy Expenditure — the exact number of calories you need per day based on your body and activity level.
Your Details
ftin
Your Daily Calories
🔥 Maintenance (TDEE)
Keep current weight
2,325
⬇️ Mild Weight Loss
–0.5 lb/week
2,075
⬇️ Weight Loss
–1 lb/week
1,825
⬇️ Fast Weight Loss
–2 lb/week
1,325
⬆️ Lean Bulk
+0.5 lb/week
2,575
💪 BMR (at rest)
Minimum calories
1,500
📊 Activity Level Multipliers (Mifflin-St Jeor)
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
📌 Which Formula Do We Use?
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.
🎯 How to Use Your TDEE
For Weight Loss
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).
For Muscle Gain (Bulk)
Eat 250–500 calories above TDEE. A lean bulk (small surplus) minimizes fat gain while supporting muscle growth over time.
For Maintenance
Eat at your TDEE. Weigh yourself weekly; if weight changes consistently, adjust calories by 100–200 accordingly.
Protein: 0.7–1g per lb of body weight for muscle retention
Re-calculate TDEE every 10–15 lbs of weight change
TDEE drops as you lose weight — readjust every few weeks
Diet breaks at maintenance every 8–12 weeks can improve adherence
❓ Frequently Asked Questions
What is TDEE? +
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including basal metabolism, physical activity, and food digestion (thermic effect).
How is TDEE different from BMR? +
BMR is calories burned at complete rest. TDEE = BMR × Activity Factor. TDEE is always higher and represents real calorie needs throughout the day.
How many calories to lose weight? +
Eat 500 calories below TDEE to lose ~1 lb/week. Eat 1,000 below to lose ~2 lbs/week. Do not go below 1,200 cal (women) or 1,500 cal (men).
How accurate is this TDEE calculator? +
TDEE estimations are accurate within 10–15% for most people. Track your weight for 2–3 weeks and adjust intake by 100–200 cal if results differ.