TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including basal metabolic rate, physical activity and the thermic effect of food.

How many calories should I eat per day?

It depends on your sex, age, weight, height and activity level. Use our calculator to get a personalised estimate based on the Mifflin-St Jeor equation.

Which activity level should I choose?

Choose based on your actual weekly routine. If you work at a desk and exercise 3 times a week, choose 'Moderately active'. Without regular exercise, choose 'Sedentary'.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the energy your body needs at complete rest just to keep organs functioning. TDEE adds physical activity and digestion on top of BMR, giving you the actual calories you burn each day.

Why does my number differ from other calculators?

Different calculators use different formulas (Harris-Benedict, Katch-McArdle, Mifflin-St Jeor) and different activity multipliers. We use Mifflin-St Jeor, which is widely considered the most accurate for most adults.

How many calories do I need to lose weight?

To lose weight, eat fewer calories than your TDEE. A deficit of 300-500 kcal/day typically results in 0.25-0.5 kg of fat loss per week, which is a safe and sustainable rate.

Do I need to count calories every day?

Not necessarily. Calorie counting is a useful tool for awareness and learning portion sizes, but many people find they can maintain results once they develop intuitive eating habits aligned to their targets.

Calorie Calculator

Find out how many calories your body needs each day to maintain, lose or gain weight. We calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Sex

Age

years

Height

Weight

Activity Level

Goal

How We Calculate

Our calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE). Macronutrients are distributed based on evidence-backed guidelines: protein is set according to body weight and goal, fat is kept within healthy minimums, and carbohydrates fill the remaining calories. The algorithm enforces safety limits including calorie floors and maximum deficit caps.

FAQ

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