- Enter your sex, age, height, weight and activity level.
- BMR (basal metabolic rate) is calculated with the Mifflin-St Jeor formula: 10×weight + 6.25×height − 5×age, plus 5 for men or −161 for women.
- BMR is multiplied by your activity factor (1.2 sedentary to 1.9 extra active) to give TDEE.
- Weight targets assume roughly 7,700 kcal per kilogram of body weight — a 550 kcal daily deficit is about 0.5 kg per week.
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TDEE Calculator — Daily Calorie Needs
Find out how many calories you burn in a day. This free TDEE calculator uses the Mifflin-St Jeor formula — the same one most dietitians use — to estimate your basal metabolic rate and total daily energy expenditure, then shows the calorie targets for losing, maintaining or gaining weight.
How the TDEE calculator works
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the number of calories your body burns in 24 hours, combining your resting metabolism, digestion and all physical activity. Eat below it to lose weight, above it to gain.
Is the Mifflin-St Jeor formula accurate?
It's considered the most reliable general formula, typically within about 10% for most adults. Very muscular people burn slightly more and those with higher body fat slightly less.
How many calories should I eat to lose weight?
A deficit of 500 kcal below TDEE produces roughly 0.5 kg (1 lb) per week — the rate most health bodies recommend. Going below 1,200 (women) or 1,500 (men) kcal needs medical supervision.
Why did my fitness tracker give a different number?
Trackers estimate activity from movement, which misses weight training, swimming and general fidgeting. Use tracker and calculator figures together as a range, then adjust based on real weight change over 2-3 weeks.
Estimates are for guidance only and are based on published 2025/2026 rates. Always confirm with a qualified professional for financial decisions.