TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activity. It is calculated by multiplying your BMR (basal metabolic rate) by an activity factor. Eating at your TDEE maintains your current weight.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell repair. It typically represents 60–75% of total daily calorie burn.

How many calories should I eat to lose weight?

A deficit of 500 calories per day below your TDEE produces approximately 1 pound of fat loss per week. A 250-calorie daily deficit produces 0.5 lbs per week. Deficits larger than 1,000 calories per day are not recommended.

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is the most accurate BMR formula for most people according to the Academy of Nutrition and Dietetics. It uses weight, height, age, and sex. This calculator uses it as the default.

How accurate are calorie calculators?

Calorie calculators provide estimates with approximately ±10% accuracy for most people. Individual factors like genetics, gut microbiome, and hormones affect actual metabolism. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.

How many calories do I need to build muscle?

To build muscle (bulk), aim for a caloric surplus of 250–500 calories above your TDEE. A larger surplus builds muscle faster but also adds more fat. Most natural athletes gain 0.5–1 lb of muscle per week maximum.

Free Calorie & TDEE Calculator Online

Estimate your BMR and TDEE with four research formulas, set a goal for loss or gain, and split your target calories into daily macros.

Age

Gender

Weight (kg)

Height (cm)

Activity level

Goal

Body fat % (for Katch-McArdle, optional)

Target weight (kg, optional)

BMR

—

cal at rest

TDEE (maintenance)

—

Mifflin-St Jeor × activity

Goal calories

—

Medical Disclaimer: The Calorie Calculator is for informational purposes only and does not constitute medical advice. Results are estimates based on population averages and may not reflect your individual health status. Consult a qualified healthcare professional before making decisions about your health, diet, or exercise routine.

Formula comparison

Formula	BMR	TDEE

Katch-McArdle requires a body-fat % input above.

Macro split of goal calories

Adjust the ratios — they should sum to 100%.

Protein %

Carbs %

Fat %

Protein: —
Carbs: —
Fat: —

Calories burned per hour (average adult)

Walking (3mph)	280 cal
Running (6mph)	600 cal
Cycling	500 cal
Swimming	430 cal
Weight training	350 cal
Yoga	200 cal
HIIT	600 cal
Sitting	80 cal
Sleeping	60 cal

Frequently Asked Questions

What is TDEE?: TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activity. It is calculated by multiplying your BMR (basal metabolic rate) by an activity factor. Eating at your TDEE maintains your current weight.
What is BMR?: BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell repair. It typically represents 60–75% of total daily calorie burn.
How many calories should I eat to lose weight?: A deficit of 500 calories per day below your TDEE produces approximately 1 pound of fat loss per week. A 250-calorie daily deficit produces 0.5 lbs per week. Deficits larger than 1,000 calories per day are not recommended.
What is the Mifflin-St Jeor equation?: The Mifflin-St Jeor equation is the most accurate BMR formula for most people according to the Academy of Nutrition and Dietetics. It uses weight, height, age, and sex. This calculator uses it as the default.
How accurate are calorie calculators?: Calorie calculators provide estimates with approximately ±10% accuracy for most people. Individual factors like genetics, gut microbiome, and hormones affect actual metabolism. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.
How many calories do I need to build muscle?: To build muscle (bulk), aim for a caloric surplus of 250–500 calories above your TDEE. A larger surplus builds muscle faster but also adds more fat. Most natural athletes gain 0.5–1 lb of muscle per week maximum.