TDEE calculator

Estimate the calories you burn in a typical day — your starting point for any nutrition plan.

Units
Gender
Used by the Mifflin-St Jeor formula.
Between 14 and 100.
Your standing height.
Your current bodyweight.
Pick the line closest to a normal week for you.
Total daily energy expenditure — kcal/day

Resting burn (BMR): — kcal/day

Choose a gender above to see your estimate.

Calories by goal

Daily calorie targets adjusted from your TDEE. Rates are typical averages — adjust to how your weight actually moves.
Goal Calories per day
Cut About 0.45 kg (1 lb) per week loss —
Gentle cut Slower loss that is easier to sustain —
Maintain Hold your current weight —
Gentle bulk Slow, leaner gain —
Bulk Faster gain —

How this is calculated

Resting burn (BMR) comes from the Mifflin-St Jeor equation — the most accurate widely-validated formula for the general population. TDEE multiplies it by an activity factor.

Male: BMR = 10 x kg + 6.25 x cm - 5 x age + 5

Female: BMR = 10 x kg + 6.25 x cm - 5 x age - 161

TDEE = BMR x activity multiplier (1.2 sedentary to 1.9 extra active)

Goal calories adjust TDEE by 250 or 500 kcal per day. A 500 kcal daily change is roughly 0.45 kg (1 lb) of bodyweight per week, but real rates vary — track your weight and adjust.

Estimates only. Not medical advice. Talk to a clinician for personal guidance.