| Goal | Calories / day | Weekly change* |
|---|
Use this free TDEE calculator to estimate your daily calorie needs. Choose a BMR formula (Mifflin-St Jeor, Katch-McArdle with body fat %, or Harris-Benedict), set your activity level, and instantly get maintenance calories, weight-loss and muscle-gain targets, plus a macro breakdown.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day from your basal metabolic rate (BMR) plus movement and exercise. Once you know your TDEE, you can set precise calories for fat loss, maintenance, or muscle gain.
Tip: Recalculate after significant weight changes or if your activity level shifts.
Modern, widely used for general populations; balances accuracy and simplicity.
Uses lean body mass for BMR; excellent if your body fat % input is reliable.
A classic formula with separate equations for males/females; useful for comparison.
| Activity level | Multiplier | Examples |
|---|---|---|
| Sedentary | 1.2× | Desk job, minimal exercise |
| Light (1–3×/wk) | 1.375× | Light cardio/weights |
| Moderate (3–5×/wk) | 1.55× | Regular gym, sports |
| Very active (6–7×/wk) | 1.725× | Daily training/manual work |
| Extra active | 1.9× | Two-a-days, very physical job |
Note: Weekly weight change is an estimate; individual results vary with adherence, NEAT, sleep, and stress.
Your calculator converts percentages into grams using 4 kcal/g (protein & carbs) and 9 kcal/g (fat).
Q: Is this TDEE calculator accurate?
It uses validated formulas with your inputs. Real-world results depend on adherence, NEAT, tracking accuracy, and metabolism. Track and adjust.
Q: Which BMR formula should I choose?
Mifflin-St Jeor is a solid default. If you know body fat % reliably, Katch-McArdle can be more personalized.
Q: What if I want to lose weight?
Pick a 10–20% deficit from TDEE. Start smaller (10%) if you’re new to dieting; aim for 0.25–1.0 kg/week depending on body size.
Q: Do I need to change macros on rest days?
Optional. Many people keep protein steady, reduce carbs slightly, and maintain fat for satiety.
Q: How often should I recalc my TDEE?
Every 4–8 weeks or when your weight/activity changes meaningfully.