What to eat
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Energy
Calorie & TDEE Calculator
Find your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin-St Jeor equation, plus targets for losing, maintaining, or gaining weight.
How TDEE is calculated
Your basal metabolic rate (BMR) is the energy your body uses at complete rest to keep your heart, brain, and other organs running. It typically accounts for the largest share of the calories you burn each day. This calculator estimates BMR with the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate formulas for the general adult population.
Multiplying BMR by an activity factor — 1.2 for sedentary up to 1.9 for very active — gives your TDEE, roughly the total calories you burn in a full day. Eat below that number to lose weight, around it to maintain, and above it to gain. Because activity is the part people most often overestimate, choose the level that matches an average week rather than your most active one.
Turning TDEE into a calorie target
A deficit of about 500 calories per day tends to produce around half a kilo (roughly one pound) of fat loss per week, while a similar surplus supports a slow, lean gain. Larger deficits speed things up but are harder to sustain and can cost muscle and energy. Results always vary with sleep, stress, adherence, and individual metabolism, so treat the target as a well-informed starting point.
The most reliable approach is to pick a target, hold it for two to three weeks, and weigh yourself under consistent conditions. If the scale trend isn't moving the way you want, adjust intake by 100–200 calories and reassess. Once you have a calorie goal, our macro calculator splits it into protein, carbs, and fat.
BMR uses Mifflin-St Jeor (1990). Activity multipliers follow standard exercise-physiology references; see NIH and CDC guidance on healthy weight and energy balance.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including rest, digestion, and activity. Eating at your TDEE keeps weight stable; eating below it drives weight loss and above it drives gain.
How is TDEE calculated?
This tool estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (very active). The result is your estimated daily calorie burn.
How many calories should I eat to lose weight?
A deficit of about 500 calories per day tends to produce roughly half a kilo (about one pound) of fat loss per week for many people. Our result table shows mild-loss, loss, maintain, and lean-gain targets based on your numbers.
Which activity level should I pick?
Choose the option that reflects a typical week, not your best week. Most people who exercise a few times but otherwise sit for work fall under "Light" or "Moderate." Picking too high a level is the most common reason a calorie target feels too generous.
Is the Mifflin-St Jeor equation accurate?
It is one of the most validated BMR equations for the general adult population, but every formula is an estimate. Use the number as a starting point, track your weight for two to three weeks, and adjust intake up or down based on the real trend.
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