TDEE calculator●
Estimate how many calories you burn a day and what to eat to lose, maintain or gain weight.
The result updates as you type. Nothing you enter leaves this page.
Daily calories
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What TDEE means
Total daily energy expenditure (TDEE) is the number of calories you burn in a day. It starts with your basal metabolic rate (BMR), the energy your body uses at rest, which this calculator estimates with the Mifflin-St Jeor equation. BMR is then multiplied by an activity factor from 1.2 for a desk job to 1.9 for a very physical life. Eating at your TDEE roughly keeps your weight stable. About 7,700 kcal equals one kilogram of body weight (3,500 kcal per pound), so a daily deficit of 500 kcal leads to about 0.45 kg lost per week.
BMI calculator →Common questions
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE is BMR plus everything else: moving, exercising and digesting food.
Which formula does this use?
The Mifflin-St Jeor equation for BMR, multiplied by an activity factor. It is widely used and generally more accurate than older formulas for most adults.
How many calories should I cut to lose weight?
A common starting point is 250 to 500 kcal below your TDEE, which is about 0.25 to 0.5 kg (0.5 to 1 lb) a week. Larger cuts are harder to sustain.
Is this medical advice?
No. It is a general estimate for healthy adults. If you have a medical condition, are pregnant or want to lose a lot of weight, talk to a doctor or dietitian.
Is anything sent anywhere?
No. The calculation runs in your browser.