TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin-St Jeor BMR equation and your activity level. It also gives calorie targets for losing, maintaining, or gaining weight, plus a suggested macro split.

Beginner⏱ 1 minuteUpdated 2026-07-09

Sex

Age

Height

Weight

Activity level

Your TDEE — daily calories to maintain

2,728cal/day

BMR (at rest): 1,760 cal/day

Lose weight (−1 lb/week)2,228 cal

Mild loss (−0.5 lb/week)2,478 cal

Maintain weight2,728 cal

Gain weight (+0.5 lb/week)2,978 cal

Suggested macros at maintenance

205g

Protein · 30%

273g

Carbs · 40%

91g

Fat · 30%

Uses the Mifflin-St Jeor equation (the most accurate common BMR formula) × your activity level. Estimates are for general guidance — not medical advice. Everything runs in your browser.

How This Tool Works

Choose US or metric units, enter your sex, age, height, weight, and activity level, and see your TDEE (maintenance calories), your BMR, calorie goals for losing or gaining weight, and a suggested protein/carb/fat split.

Formula & Method

BMR is calculated with the Mifflin-St Jeor equation, then multiplied by an activity factor (1.2 sedentary to 1.9 athlete) to get TDEE. A ~500-calorie daily deficit or surplus corresponds to roughly 1 lb per week of weight change.

Example Calculation

A moderately-active 30-year-old man, 5'10" and 175 lb, has a BMR around 1,750 and a TDEE near 2,700 calories/day — so ~2,200/day would target about 1 lb of weight loss per week.

Please note: This calculator provides general estimates only and is not medical advice. It cannot account for your full medical history or individual circumstances — consult a doctor or qualified healthcare provider for guidance specific to you.

Frequently Asked Questions

What’s the difference between BMR and TDEE?+

BMR (Basal Metabolic Rate) is the calories you’d burn at complete rest. TDEE adds the calories burned through daily movement and exercise, so it’s the number that matters for planning your diet.

How many calories should I eat to lose weight?+

A common target is about 500 calories below your TDEE per day, which corresponds to roughly 1 pound of fat loss per week. The calculator shows this goal for you automatically.

Is the TDEE estimate exact?+

No — it’s a well-validated estimate (Mifflin-St Jeor is the most accurate common formula), but real needs vary with genetics, body composition, and how active you truly are. Use it as a starting point and adjust based on results. It’s not medical advice.

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