TDEE Calculator
Calculate your total daily energy expenditure (TDEE) from your BMR and activity level, plus calorie targets for losing, maintaining or gaining weight.
TDEE = BMR (Mifflin-St Jeor) × an activity multiplier. The gain/loss rows use the common rule of thumb that about 7,700 kcal (roughly 1 kg of body mass) has to be added or removed to shift a kilogram, spread over a week. Real-world change is rarely perfectly linear.
Frequently asked questions
How many calories should I eat a day?
That depends on your TDEE. Eating roughly your TDEE maintains your weight, a modest deficit below it loses weight, and a surplus above it gains weight. This calculator shows all three targets from your own numbers.
How accurate is a TDEE calculator?
TDEE is an estimate built from a formula plus an activity multiplier, so real-world accuracy is typically within a few hundred calories. Use it as a starting point and adjust based on what the scale actually does over two to three weeks.
What activity level should I choose?
Be honest rather than optimistic. If you sit at a desk all day and train three times a week, that is usually 'moderate' at most. Most people overestimate their activity and then wonder why the targets feel too high.
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