TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and daily calorie target for weight loss, maintenance, or muscle gain.
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What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity. It represents the number of calories you need to consume to maintain your current weight.
This calculator uses the Mifflin-St Jeor equation — the most validated formula for estimating BMR in modern research — then multiplies by an activity factor.
Frequently Asked Questions
How accurate is a TDEE calculator?
TDEE calculators provide a solid estimate but individual variation exists. Use your result as a starting point, track your weight for 2–3 weeks, and adjust by ±100–200 calories based on actual progress.
How fast should I lose weight?
A 500 calorie daily deficit produces roughly 1 lb/week of fat loss — the widely recommended safe rate. Losing faster than 1.5 lbs/week increases muscle loss risk.