TDEE Calculator (Total Daily Energy Expenditure)

Discover your maintenance calories, and learn how many calories you need to achieve your weight goals.

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Your Results

Your Maintenance Calories (TDEE)

calories/day

Your Basal Metabolic Rate (BMR) is calories/day.

Calorie Goals for Weight Management

Goal	Calories/Day
Extreme Weight Loss (1 kg/week)
Weight Loss (0.5 kg/week)
Mild Weight Loss (0.25 kg/week)
Maintain Weight
Mild Weight Gain (0.25 kg/week)
Weight Gain (0.5 kg/week)

How It Works: BMR vs. TDEE

Understanding your calorie needs starts with two key concepts:

BMR (Basal Metabolic Rate): This is the number of calories your body needs to perform its most basic, life-sustaining functions at rest, like breathing, circulation, and cell production. This calculator uses the Mifflin-St Jeor formula, considered highly accurate.
TDEE (Total Daily Energy Expenditure): This is your BMR plus the calories you burn from all other activities, including daily movement, digestion, and planned exercise. Your TDEE is your "maintenance calories"—the number you need to eat to stay at your current weight.

A Surprising Story: The "Eat More to Lose More" Discovery

"For months, I was stuck. I ate tiny salads and ran for miles, but the scale wouldn't budge. Frustrated, I used a TDEE calculator and was shocked. My 'healthy' 1200-calorie diet was far below even my BMR. My body was in starvation mode, holding onto every calorie. I decided to try something radical: I started eating at my maintenance (TDEE) calories for a month. I felt energized. Then, I created a small, 300-calorie deficit. The surprise? The weight started melting off consistently. I learned that starving yourself isn't the answer; fueling your body correctly is."

Frequently Asked Questions (FAQ)

How accurate is this TDEE calculator?

This calculator provides a very good estimate based on a proven scientific formula. However, individual factors like body composition (muscle vs. fat), genetics, and hormones can cause variations. Use this number as a starting point, track your weight for a few weeks, and adjust your intake as needed.

How many calories should I eat to lose weight?

A safe and sustainable rate of weight loss is 0.5 to 1 kg per week. To achieve this, you generally need a calorie deficit of 500 to 1000 calories per day. This means eating 500-1000 calories less than your TDEE. It's not recommended to eat below your BMR.

Should I recalculate my TDEE after losing weight?

Yes. As your weight changes, your BMR and TDEE will also change. It's a good practice to recalculate your TDEE after every 5-7 kg of weight loss to ensure your calorie targets remain accurate for your new body weight.