TDEE & Calorie Calculator
Know your maintenance calories.
TDEE & Calorie Calculator
Compute your basal metabolic rate and total daily energy expenditure.
Total Daily Energy
Maintenance level
Embed this calculator
Put this calculator on your own site with the snippet below. The frame contains the tool only, reports its own height, and carries a visible link back to the full page. Embedding is free; keep the attribution link as it is, and do not wrap the frame in a way that hides it.
Preparing the embed code for this page...
What This Calculator Does
The TDEE Calculator determines your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. It shows your BMR, maintenance calories, and calorie targets for cutting or bulking.
How It Works
BMR for men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: same formula minus 161 instead of 5. BMR is multiplied by an activity factor (1.2 to 1.9) to get TDEE.
Example
A 30-year-old male, 80kg, 178cm, moderate activity: BMR = 10x80 + 6.25x178 - 5x30 + 5 = 1,792. TDEE = 1,792 x 1.55 = 2,778 cal/day.
Formula
BMR = 10 x weight + 6.25 x height - 5 x age + 5TDEE = BMR x Activity MultiplierReading the Results
BMR
Calories your body burns at complete rest for basic functions.
TDEE
Total daily calorie burn including all activity. This is your maintenance level.
Calorie Targets
Suggested intakes for fat loss (500 under), mild cut (250 under), and lean bulk (300 over).
Frequently Asked Questions
How accurate is TDEE?
Formulas give a good starting estimate within 10-15%. Track your intake and weight for 2-3 weeks to calibrate the real number.
Should I eat back exercise calories?
Exercise calorie estimates are often inaccurate. Set your activity multiplier conservatively and eat a consistent amount regardless of daily exercise.
How often should I recalculate?
Every 4-6 weeks, or whenever your weight changes by more than 5 pounds. As you lose weight, your TDEE drops.