TDEE & Calorie Calculator
Calculate your daily calorie needs and macros for your fitness goals
Your Details
Enter your details to calculate daily calories
Understanding TDEE
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions.
Eat below your TDEE. A 500 calorie deficit leads to ~1 lb loss per week.
Eat at your TDEE. Your weight will stay stable over time.
Eat above your TDEE. A 500 calorie surplus leads to ~1 lb gain per week.
Important Note
This calculator uses the Mifflin-St Jeor equation by default. When you provide your body fat %, it also calculates using the Katch-McArdle formula, which uses lean body mass for a more personalized estimate. Individual metabolism varies. Monitor your progress and adjust calories as needed. Consult a healthcare professional or registered dietitian for personalized advice.