TDEE & Calorie Calculator
Find your daily calorie needs for weight loss, muscle gain, or maintenance.
Mifflin-St Jeor Formula
BMR (Male):
10×kg + 6.25×cm − 5×age + 5
BMR (Female):
10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × Activity Factor
- 500 cal deficit = ~1 lb/week loss
- Don't go below 1,200 cal (women) or 1,500 cal (men)
- Protein keeps you full and preserves muscle
FAQs
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, accounting for your Basal Metabolic Rate (BMR) plus calories burned through physical activity and digestion.
A calorie deficit of 500 calories per day leads to approximately 1 pound of fat loss per week (3,500 calories = 1 pound). This means eating 500 fewer calories than your TDEE. A 20% deficit is a common sustainable starting point.
BMR (Basal Metabolic Rate) is the calories you burn at complete rest just to keep your body alive. TDEE is BMR multiplied by an activity factor to account for exercise and daily movement.