Find out exactly how many calories your body needs each day. Calculate your BMR and TDEE based on your activity level and goals.
| 🏃 Lose fast (−500 kcal) | — |
| 📉 Lose slowly (−250 kcal) | — |
| ⚖️ Maintain weight | — |
| 📈 Gain slowly (+250 kcal) | — |
| 💪 Gain fast (+500 kcal) | — |
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including exercise and daily activity. It is calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor.
Knowing your TDEE is essential for managing your weight. Eating below your TDEE causes weight loss; eating above it leads to weight gain. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people.
To lose weight: Eat 250–500 calories below your TDEE per day. This creates a safe calorie deficit without excessive muscle loss.
To maintain weight: Eat at your TDEE. Adjust slightly if your weight changes after 2–3 weeks.
To gain muscle: Eat 250–500 calories above your TDEE, combined with resistance training. Track your progress weekly.