Calorie Calculator (TDEE)
What is TDEE
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, considering your basal metabolic rate (BMR) plus physical activity. Eating below TDEE leads to weight loss, above to weight gain. Our calculator uses the Mifflin-St Jeor formula, considered the most accurate for healthy adults.
The formulas
BMR men: 10 × weight + 6.25 × height − 5 × age + 5
BMR women: 10 × weight + 6.25 × height − 5 × age − 161
Then multiply by the activity factor to get TDEE.
Losing or gaining weight
A deficit of ~500 kcal/day equals ~0.5 kg lost per week (3500 kcal ≈ 0.5 kg of fat). A surplus of 500 kcal/day is recommended for building muscle. More aggressive approaches risk losing lean mass or accumulating too much fat.
Frequently asked questions
How many calories should I eat to lose weight?
Below your TDEE by 300-500 kcal per day, for a sustainable loss of 0.3-0.5 kg per week. Never below BMR for long periods: it slows metabolism.