TDEE & Calorie Calculator

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TOOLTDEE & Calorie Calculator

Gender

Age28 years

1090

Height

100 cm175 cm220 cm

Weight

30 kg75 kg200 kg

Activity Level

Basal Metabolic Rate (BMR)

1,709cal/day

Calories burned at complete rest. Your base metabolism.

TDEE — Moderately Active

2,649cal/day

Calories to maintain your current weight at your activity level.

Your Goal

Daily Macros — 2,649 cal target

Protein30%

199g· 4 cal/g

Carbohydrates40%

265g· 4 cal/g

Fat30%

88g· 9 cal/g

Based on Mifflin-St Jeor formula (most accurate for most adults). Results are estimates — individual metabolism varies. Consult a nutritionist for a personalized plan.

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About TDEE & Calorie Calculator

Total Daily Energy Expenditure quantifies every calorie your body burns in 24 hours — from basal organ function to deliberate exercise and the thermic effect of food. Knowing your TDEE lets you set a precise calorie target rather than guessing: eat below it to lose fat, at it to maintain weight, or above it to build muscle. The Mifflin-St Jeor equation used here was validated across diverse adult populations and is the formula most frequently cited in clinical nutrition research.

How It Works

The calculator first computes BMR using the Mifflin-St Jeor formula. For males: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For females: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. Imperial inputs are converted to metric before calculation (1 lb = 0.4536 kg; 1 inch = 2.54 cm).

TDEE is then calculated by multiplying BMR by the appropriate Harris-Benedict activity factor (1.2 to 1.9). Your goal modifier is applied on top of TDEE: a 500 calorie/day deficit for moderate weight loss, maintenance at TDEE, or a 250–500 calorie surplus for muscle gain.

The macro breakdown splits goal calories into protein (30%), carbohydrates (40%), and fat (30%) for a balanced starting point — each gram of protein or carbohydrate provides 4 kcal and each gram of fat provides 9 kcal.

Who Is This For

A 28-year-old software engineer who sits all day calculating their sedentary TDEE to understand why eating 2,000 calories has stopped producing weight loss.

A recreational runner training for a half-marathon recalculating their TDEE after increasing weekly mileage from 20 km to 50 km to avoid under-fueling.

A personal trainer entering client metrics to present a data-backed starting calorie recommendation rather than using a generic 1,200-calorie diet suggestion.

A college student trying to add lean muscle mass calculating a 300-calorie daily surplus above TDEE to gain weight gradually without excessive fat gain.

Scope note: TDEE formulas estimate average energy expenditure and carry an error margin of ±10–15% for any individual due to genetic variability, hormonal differences, and measurement inaccuracy. Adjust your intake based on 2–3 weeks of real-world weight change data rather than trusting the formula absolutely. Consult a registered dietitian for medical nutrition therapy.

How to Use

1

Select your gender and enter your age

2

Enter your height and weight — toggle between metric (cm/kg) and imperial (ft/lbs)

3

Choose your activity level based on your weekly exercise

4

Select your goal — lose weight, maintain, or gain muscle

5

View your BMR, TDEE, goal calories, and recommended macros instantly

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including exercise and daily activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for super active.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for most adults: For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.

A calorie deficit creates weight loss. Losing 0.5 kg per week requires a deficit of approximately 550 calories/day below your TDEE. Losing 1 kg per week requires a deficit of ~1,100 calories/day. Avoid going below 1,200 calories/day without medical supervision.

Yes. All calculations happen entirely in your browser. No personal data (age, weight, height) is ever sent to any server.

A caloric surplus is required for muscle gain. Adding 250–500 calories above your TDEE daily (a "lean bulk") supports muscle growth while minimizing fat gain. Very aggressive bulks above 500 calories surplus tend to add disproportionate fat. Adequate protein intake (1.6–2.2 g per kg of body weight) is equally important.

The Harris-Benedict formula (1919, revised 1984) was the gold standard for decades. Mifflin-St Jeor (1990) was validated against measured resting metabolic rate in a larger and more diverse population and is now considered more accurate by approximately 5% for most adults. Both produce BMR estimates — Mifflin-St Jeor is preferred for clinical use.

Sedentary: desk job, minimal movement (1.2×). Lightly active: light exercise 1–3 days/week (1.375×). Moderately active: moderate exercise 3–5 days/week (1.55×). Very active: hard exercise 6–7 days/week (1.725×). Extra active: physical job plus intense exercise (1.9×). Most people overestimate their activity level — when in doubt, choose one level lower.