🍎 TDEE & Calorie Calculator
Your TDEE is BMR × an activity factor — the calories you burn in a day. Below it you lose weight, above it you gain. Enter your values below — results update instantly, entirely on your device.
BMR 1,699 × 1.55 (moderate)
Mifflin–St Jeor equation
≈ 250 kcal deficit
≈ 500 kcal deficit
≈ 500 kcal surplus
How the tdee & calorie calculator works
BMR (Mifflin–St Jeor) = 10×kg + 6.25×cm − 5×age + 5 (men) or − 161 (women). TDEE = BMR × activity factor (1.2 sedentary … 1.9 very active). A ~500 kcal daily deficit ≈ 0.5 kg/week of fat loss.
Example: A 30-year-old man, 175 cm, 75 kg, moderately active: BMR ≈ 1,674, TDEE ≈ 2,595 kcal/day.
These are estimates — the Mifflin–St Jeor equation is the most accurate general population formula, but individual metabolism varies ±10%. Use the TDEE as a starting point, track your weight for 2–3 weeks, and adjust calories by ~100–200 if the trend isn't what you want. Not medical advice.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest — just keeping you alive. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, so it includes movement, exercise and digestion. TDEE is the number that matters for setting calorie goals.
How many calories should I eat to lose weight?
Eat below your TDEE. A deficit of about 500 kcal/day yields roughly 0.5 kg (1 lb) of fat loss per week — a sustainable rate. The calculator shows targets for mild loss, standard loss, maintenance and gain.
Which formula does this use?
Mifflin–St Jeor, the equation research finds most accurate for the general population — more reliable than the older Harris–Benedict formula.
How accurate is a TDEE estimate?
It's a good starting point, typically within ~10% for most people. Metabolism, body composition and activity vary, so treat it as an estimate: track your weight for a few weeks and fine-tune.
What activity level should I pick?
Be honest and slightly conservative — most people overestimate. "Moderate" means genuine exercise 3–5 days a week; a desk job with occasional walks is closer to "light" or "sedentary".
Is this tdee & calorie calculator accurate and private?
Yes. It uses the standard published formula, shows its working under every result, and computes locally in your browser — your inputs are never sent to a server, and the page works offline.