TDEE Calculator
Estimate your daily calorie needs by activity level.
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years
ft
in
lbs
Ctrl+Enter
BMR
0
calories/day
TDEE
0
calories/day
Calorie Targets by Goal
Aggressive Loss (-1 lb/wk)
0
Mild Loss (-0.5 lb/wk)
0
Maintain Weight
0
Mild Gain (+0.5 lb/wk)
0
Aggressive Gain (+1 lb/wk)
0
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Frequently Asked Questions
What is the difference between BMR and TDEE? +
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE adds your daily activity on top of BMR to give your total calorie burn.
Which activity level should I choose? +
Sedentary means a desk job with no exercise. Light is 1-3 days of exercise per week. Moderate is 3-5 days. Active is 6-7 days of hard exercise. Very Active is for athletes or people with physically demanding jobs who also exercise.
How accurate is the Mifflin-St Jeor equation? +
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people. Studies show it predicts BMR within 10% for the majority of individuals. However, factors like muscle mass and genetics can cause individual variation.
How should I use TDEE for weight loss or gain? +
To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 calories above it. A 500 calorie daily deficit or surplus translates to roughly one pound per week.
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