Calorie & TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activity. Understanding your TDEE is the foundation of any nutrition plan, whether your goal is weight loss, maintenance, or muscle gain.

What is BMR?: Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic life functions like breathing, circulation, and cell production. BMR typically accounts for 60–70% of total daily calories.

The Mifflin-St Jeor formula: This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR formula for most people. When body fat percentage is provided, it switches to the Katch-McArdle formula, which uses lean body mass for improved accuracy in athletic or very lean individuals.

Activity level matters: Your TDEE is calculated by multiplying BMR by an activity factor. Be honest about your activity level — most people overestimate how active they are. Sedentary includes desk jobs with minimal exercise, while Very Active applies to those with physically demanding jobs or intense daily training.

Safe calorie deficits: A moderate deficit of 500 calories per day leads to roughly 1 pound of fat loss per week. Women should generally not go below 1,200 calories per day, and men should not go below 1,500 calories per day without medical supervision.

Macronutrient basics: Protein (4 cal/g) supports muscle preservation, carbohydrates (4 cal/g) fuel activity and brain function, and fats (9 cal/g) support hormones and nutrient absorption. The ideal split depends on your goals and activity type.

When to consult a professional: If you have a medical condition, eating disorder history, are pregnant or nursing, or plan an aggressive deficit, consult a registered dietitian or healthcare provider before making significant dietary changes.