TDEE Calculator
Enter your stats and activity level to instantly see how many calories you need per day to maintain your weight — plus targets for losing or gaining.
Your TDEE is the total number of calories you burn each day — it's the number you need to know before any diet or training plan. This calculator uses the Mifflin-St Jeor equation (the most accurate BMR formula per the Academy of Nutrition and Dietetics) multiplied by your activity factor.
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Last reviewed: April 2026Report an error
TDEE (Maintenance Calories)
2,763 cal/day
Your TDEE is 2,763 calories/day. To lose 1 lb/week eat 2,263 cal/day; to gain 1 lb/week eat 3,263 cal/day.
Lose 0.5 lb/week
2,513 cal
Lose 1 lb/week
2,263 cal
Lose 2 lb/week
1,763 cal
Maintain
2,763 cal
Gain 0.5 lb/week
3,013 cal
Gain 1 lb/week
3,263 cal
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How to Use This TDEE Calculator
- Select your biological sex (used by the Mifflin-St Jeor formula).
- Enter your age, height, and current weight.
- Choose the activity level that best describes your typical week.
- Read your TDEE — that is your maintenance calorie target.
- Use the weight-loss/gain targets below to set your daily calorie goal.
Frequently Asked Questions
- TDEE (Total Daily Energy Expenditure) is the estimated number of calories your body burns in 24 hours, including exercise and daily movement. Eating at your TDEE maintains your weight; eating below it causes weight loss.
- We use the Mifflin-St Jeor equation, which research published in the Journal of the American Dietetic Association has shown to be more accurate than the older Harris-Benedict formula — especially for modern adults.
- TDEE formulas estimate calorie needs within ±10–15% for most people. Track your weight for 2–3 weeks and adjust by 100–200 calories if the scale is not moving as expected.
- "Sedentary" is for desk-workers who rarely exercise. "Lightly active" is 1–3 workouts per week. "Moderately active" is 3–5 workouts. "Very active" is 6–7 hard sessions per week. "Extra active" is athletes or people with physical jobs plus daily training.
- Small differences are normal — different sites use different BMR formulas or round the activity multipliers differently. This calculator uses the Mifflin-St Jeor formula with the standard five-level activity multipliers.
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