The TDEE Calculator estimates your Total Daily Energy Expenditure — the total number of calories your body burns in a typical day. It combines the energy you use at complete rest (your BMR) with the calories spent on movement, exercise, and digesting food.

How it is calculated

First we find your BMR (Basal Metabolic Rate) with the Mifflin–St Jeor equation, the formula most recommended by dietitians, using your age, gender, height and weight. We then multiply that BMR by an activity factor — from 1.2 for a sedentary lifestyle up to 1.9 for very physically active people — to get your TDEE.

Using TDEE for weight goals

Eating around your TDEE keeps your weight steady. To lose weight, eat a moderate amount below it; to gain, eat a little above it. As a rough rule, a daily change of about 500 kcal changes your weight by around 0.5 kg (1 lb) a week. Very large deficits are hard to sustain and can slow your metabolism, so steady changes work best.

A guide, not medical advice

These figures are estimates for healthy adults and are not suitable for pregnancy, serious illness or eating-disorder recovery; children and teens have different needs. For anything important, talk to a doctor or registered dietitian. Nothing you enter is uploaded — the calculation runs entirely in your browser.