TDEE Calculator – Daily Calorie, BMR & Fitness Planner

TDEE Calculator (Total Daily Energy Expenditure)

Calculate your BMR (Mifflin–St Jeor), choose an activity multiplier to get TDEE, and see calorie targets for fat loss, maintenance and muscle gain. Includes suggested macronutrient splits and meal planning tips.

Enter your details

Sex MaleFemale

Age (years)

Weight (kg)

Height (cm)

BMR Formula Mifflin–St Jeor (recommended)Harris–Benedict (revised) Activity Level (choose closest) Sedentary — little or no exercise (×1.2) Lightly active — light exercise/sports 1-3 days/week (×1.375) Moderately active — moderate exercise 3-5 days/week (×1.55) Very active — hard exercise 6-7 days/week (×1.725) Extremely active — physical job or training twice/day (×1.9)

Goal Maintain weightFat loss — moderate (−15% kcal)Fat loss — aggressive (−25% kcal)Muscle/weight gain (+10% kcal)Bulking (+20% kcal)

Results

Note: These are estimates for planning. Consult a registered dietitian for personalised medical or clinical nutrition advice.

Understanding TDEE & How to Use It

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when activity is included. It equals your Basal Metabolic Rate (BMR) — the energy required for basic body functions at rest — multiplied by an activity factor. Use TDEE to set calorie targets for weight maintenance, fat loss, or muscle gain.

Which BMR formula?

Mifflin–St Jeor is widely recommended for modern populations. It calculates BMR as:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

Harris–Benedict (revised) is an alternative; results are similar but can differ slightly.

Setting calorie goals

• Maintenance: Eat at TDEE to maintain weight.
• Moderate fat loss: TDEE −10–20% depending on preferences; we show −15% default for sustainable loss.
• Muscle gain: TDEE +10–20% with strength training and adequate protein.

Macronutrient guidance (example splits)

Common, flexible starting splits (adjust with preferences):

• Fat loss (preserve muscle): 30% protein, 35% carbs, 35% fat (higher protein helps retention).
• Maintenance / Balanced: 25% protein, 45% carbs, 30% fat.
• Muscle gain: 25% protein, 50% carbs, 25% fat.

Practical tips

• Monitor progress and adjust: re-calculate TDEE after weight changes of 5% or more.
• For weight loss, avoid extremely large deficits (<−25%) for long durations unless supervised.
• Prioritise protein (1.6–2.2 g/kg bodyweight) when losing fat or gaining muscle.
• Track food loosely — small, consistent changes beat perfectionism.

Frequently Asked Questions (FAQ)

1. How accurate is the TDEE calculator?

The calculator provides a close estimate based on scientific formulas. Individual metabolism can vary, so results are best used as a guide.

2. How often should I recalculate my TDEE?

Recalculate your TDEE whenever your weight changes by more than 5 kg or if your physical activity level changes significantly.

3. Can I use TDEE for muscle gain?

Yes, you can use your TDEE to plan a calorie surplus. Add 300–500 calories above your TDEE to support lean muscle growth.

4. Is TDEE the same as BMR?

No. BMR is the number of calories burned at rest, while TDEE includes all daily activities and exercises.

5. What affects my TDEE the most?

Your activity level, muscle mass, and metabolism have the biggest influence on TDEE.

Conclusion

The TDEE Calculator is an essential tool for anyone focused on fitness, weight loss, or muscle gain. By knowing how many calories your body truly needs, you can plan your nutrition smartly and reach your goals efficiently.