Your TDEE is the number of calories you burn in a day, including exercise. Enter your details to see your BMR, your TDEE at every activity level and calorie targets for losing, maintaining or gaining weight.
| Goal | Calories / day |
|---|
| Activity level | TDEE |
|---|
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Eat for your goal instead of guessing.
See the deficit for a steady rate of loss.
Match intake to activity when building muscle.
BMR is the energy needed to keep you alive at rest: breathing, circulation and organ function. It usually makes up 60-70% of the calories you burn. Daily movement, exercise and digesting food make up the rest.
The activity multipliers are averages. If your weight stays stable on a different intake than predicted, that intake is your real TDEE.
1.2: desk job, little exercise.
1.55: exercise 3-5 days a week.
1.9: hard daily training or physical job.
Total Daily Energy Expenditure: the calories your body burns in a day. It is your basal metabolic rate (BMR) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Mifflin-St Jeor is the most widely recommended for most adults. Katch-McArdle can be more accurate if you know your body fat percentage, especially for lean, muscular people.
A deficit of about 500 kcal a day below TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week. Larger deficits are harder to sustain.
It is an estimate, usually within about 10% for most people. Track your weight for 2-3 weeks and adjust calories if it moves differently than expected.
No. If you are pregnant, breastfeeding, under 18, have a medical condition or plan a very low calorie diet, talk to a doctor or registered dietitian.
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