Free TDEE calculator: daily calorie needs

Sex

Age

Weight (kg)

Height (cm)

Activity level

-- kcal/day

Daily calorie needs

-- kcal

Basal metabolic rate (BMR)

-- kcal

Physical activity

Suggested macro split (maintenance)

--

Protein (g)

--

Carbs (g)

--

Fat (g)

TDEE by activity level

Note: These values are estimates based on the Mifflin-St Jeor formula. Actual needs may vary depending on individual metabolism, body composition and other factors. Consult a healthcare professional or a nutritionist for a personalized plan.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day. It takes into account your basal metabolic rate (BMR) — the energy your organs need to function at rest — and your physical activity level.

Knowing your TDEE is essential to reach your goals:

Weight maintenance

Eat around your TDEE to maintain your current weight. It is your calorie balance point.

Weight loss

Create a deficit of 300 to 500 kcal below your TDEE to lose weight gradually and sustainably.

Muscle gain

Add 200 to 400 kcal above your TDEE to support muscle growth (controlled surplus).

The Mifflin-St Jeor formula

Considered the most accurate for the general population, it calculates BMR from weight, height, age and sex.

How is your TDEE calculated?

The calculation is done in two steps:

1. Basal metabolic rate (BMR) — Mifflin-St Jeor formula:

Male: BMR = (10 x weight) + (6.25 x height) - (5 x age) + 5

Female: BMR = (10 x weight) + (6.25 x height) - (5 x age) - 161

2. Activity multiplier — BMR is multiplied by a coefficient based on your physical activity level (from 1.2 for sedentary to 1.9 for extremely active).

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