Find your total daily energy expenditure and the exact calorie target for weight loss, maintenance, or gain.
Calculate your daily calorie needs for any goal
Calories burned at rest — breathing, circulation, brain function. About 60-75% of daily burn.
Accounts for exercise, daily movement, and NEAT (non-exercise activity thermogenesis).
Subtract calories for weight loss, add for muscle gain, or match TDEE to maintain.
Type your age, sex, weight, and height. We use these to compute your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, considered the most accurate for most adults.
Select Sedentary, Light, Moderate, Active, or Very Active based on your actual weekly exercise, not what you aspire to. Most people overestimate.
We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). Use the result directly for weight maintenance, or subtract 500-750 calories for steady fat loss.
For related calculations, try our calorie calculator.
Cross-checked against authoritative formulas (IRS, NIST, ACM) and updated for 2025/2026 tax years and rates.
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Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
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Subtract 500 calories from your TDEE for a 1 lb/week loss, or 1,000 for 2 lb/week. Going below 1,200 (women) or 1,500 (men) calories is usually not recommended without medical supervision.
How it works
Our tdee calculator lets you estimate the total calories you burn each day, including activity, so you can plan a realistic cut or bulk.
Type your age, sex, height, weight, and pick the activity level that best matches your average week.
Select lose, maintain, or gain weight. The calculator subtracts or adds 250 to 500 calories to your TDEE to set a daily target.
The result shows your maintenance calories, your target calories for your goal, and the macro split suggested for that goal.