TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure, BMI, and personalized nutrition goals. Science-based formulas for accurate results.
TDEE & Calorie Calculator
Calculate your BMI, BMR, and Total Daily Energy Expenditure with personalized nutrition goals
Your Information
Your Results
Body Mass Index (BMI)
24.2Calories your body burns at rest
Total calories you burn per day
Your Daily Calorie Goal
Macronutrient Breakdown
💡 Important Tips
- • These are estimates based on scientifically-validated formulas
- • Monitor your progress and adjust calories as needed
- • Aim for 0.5-1 kg (1-2 lbs) weight loss per week for sustainable results
- • Protein intake is crucial for maintaining muscle mass during weight loss
- • Stay hydrated: drink at least 2-3 liters (8-12 cups) of water daily
This calculator uses the Mifflin-St Jeor equation for BMR calculation, which is considered one of the most accurate formulas. Results are estimates and individual needs may vary. Consult with healthcare professionals or registered dietitians for personalized nutrition advice, especially if you have medical conditions.
💡 Have suggestions? Help us improve this calculator!
Send FeedbackMedical Disclaimer
This TDEE calculator is for educational and informational purposes only and should not replace professional medical advice, diagnosis, or treatment.
Always consult with a qualified healthcare provider, registered dietitian (RD/RDN), certified nutritionist, or physician before making significant changes to your diet, exercise regimen, or health routine.
Individuals with medical conditions (diabetes, heart disease, metabolic disorders), pregnant or nursing women, those taking medications, or persons with special dietary needs should seek personalized guidance from healthcare professionals. Results are estimates based on population averages and may not reflect individual metabolic variations.
Content reviewed by: Healthcare professionals with expertise in nutrition and exercise physiology. Based on guidelines from National Institutes of Health (NIH), Centers for Disease Control (CDC), and American Heart Association (AHA).
📚 Understanding TDEE, BMR, and BMI
Understanding the science behind calorie calculation is essential for achieving your health and fitness goals. Let's break down the key concepts.
What is BMI (Body Mass Index)?
BMI is a screening tool that estimates body fat based on height and weight. It's calculated as: BMI = weight (kg) / height² (m²) or BMI = (weight (lbs) / height² (inches)) × 703.
BMI Categories (Adults):
- Underweight: BMI less than 18.5 - may indicate malnutrition or health issues
- Normal weight: BMI 18.5-24.9 - healthy weight range for most adults
- Overweight: BMI 25-29.9 - increased health risk
- Obese: BMI 30+ - significantly increased health risk
Important limitations: BMI doesn't distinguish between muscle and fat. Athletes and bodybuilders with high muscle mass may have "overweight" BMI while having low body fat. Similarly, elderly individuals may have "normal" BMI but high body fat percentage. Use BMI as one indicator among many.
What is BMR (Basal Metabolic Rate)?
BMR represents the minimum calories your body needs to maintain basic physiological functions - breathing, circulation, nutrient processing, and cell production - while at complete rest. It typically accounts for 60-75% of your total daily calorie burn.
Mifflin-St Jeor Equation (Most Accurate):
Factors affecting BMR: Age (decreases ~2% per decade after 20), sex (men typically have 5-10% higher BMR), body composition (muscle burns more than fat), genetics, hormones (thyroid function), and environmental temperature.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn in a 24-hour period, including all activities. It's calculated by multiplying your BMR by an activity multiplier.
TDEE Components:
- BMR (60-75%): Energy for basic body functions
- TEF - Thermic Effect of Food (10%): Energy used to digest, absorb, and process nutrients. Protein has the highest TEF (~25-30%), then carbs (~5-10%), then fats (~0-3%)
- EAT - Exercise Activity Thermogenesis (5-10%): Calories burned during intentional exercise
- NEAT - Non-Exercise Activity Thermogenesis (15-30%): Calories from daily movements like fidgeting, standing, walking. Can vary by 300-500 calories between individuals
Activity Multipliers Explained
⚠️ Common Mistake: Overestimating Activity Level
Most people overestimate their activity level. A 1-hour workout is only 4% of your day. If you spend the other 23 hours sitting, you're likely "lightly active" not "very active." When in doubt, start with a lower multiplier and adjust based on your results after 2-3 weeks.
🎯 How to Use TDEE for Your Goals
Once you know your TDEE, you can adjust your calorie intake to achieve specific goals. Here's how to use this information effectively.
Weight Loss: Creating a Calorie Deficit
To lose weight, you must consume fewer calories than your TDEE, creating a calorie deficit. One pound of body fat contains approximately 3,500 calories.
Mild Deficit
Loss: 0.25 kg (0.5 lb) per week
Best for: Final 5-10 lbs, maintaining muscle
Moderate Deficit
Loss: 0.5 kg (1 lb) per week
Best for: Steady, sustainable weight loss
Aggressive Deficit
Loss: 0.75 kg (1.5 lb) per week
Best for: Significant weight to lose, short-term only
⚠️ Minimum Calorie Warning
Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Extreme deficits cause muscle loss, metabolic slowdown, nutrient deficiencies, hormonal imbalances, and increased hunger. Sustainable weight loss is a marathon, not a sprint.
Weight Maintenance
To maintain your current weight, eat at your TDEE. This is your "maintenance calories." Use this when:
- You've reached your goal weight and want to sustain it
- Taking a "diet break" during prolonged weight loss (recommended every 8-12 weeks)
- Reverse dieting to restore metabolism after extended calorie restriction
- Building sustainable long-term eating habits
Muscle Gain: Creating a Calorie Surplus
To build muscle effectively, you need to eat above your TDEE while following a progressive resistance training program. The surplus provides energy and nutrients for muscle protein synthesis.
Lean Bulk (Recommended)
Gain: 0.25-0.5 kg (0.5-1 lb) per week
Minimizes fat gain while building muscle. Higher protein ratio. Best for most people.
Traditional Bulk
Gain: 0.5-1 kg (1-2 lb) per week
Faster muscle gain but more fat gain. Requires longer cutting phase later.
💪 Muscle Building Reality Check
Natural muscle gain is slow. Beginners can gain 1-1.5 lbs of muscle per month. Intermediate lifters: 0.5-1 lb per month. Advanced: 0.25-0.5 lb per month. Any weight gain beyond this is likely fat. Progressive overload training and adequate protein (1.6-2.2g per kg bodyweight) are essential.
Body Recomposition
Body recomposition means losing fat while gaining muscle simultaneously. It's possible for:
- Beginners: "Newbie gains" allow muscle growth even in calorie deficit
- Returning after break: "Muscle memory" accelerates regains
- Overweight individuals: Abundant energy stores support muscle growth
For body recomposition, eat at maintenance (TDEE) or slight deficit (-200-300 cal), maintain high protein (2.0-2.4g per kg), and follow progressive strength training. Progress is slower but sustainable.
🍽️ Understanding Macronutrients
Calories matter for weight change, but macronutrient composition affects body composition, satiety, energy levels, and health.
Protein
Calories: 4 per gram
Recommended: 1.6-2.2g per kg bodyweight
Higher during weight loss to preserve muscle
Carbohydrates
Calories: 4 per gram
Recommended: 45-65% of calories
Primary fuel for high-intensity exercise
Fats
Calories: 9 per gram
Recommended: 20-35% of calories
Essential for hormones and absorption
Protein: The Most Important Macro
Protein is crucial for building and maintaining muscle, especially during weight loss. Benefits of adequate protein:
- Muscle preservation: Prevents muscle loss during calorie restriction
- Satiety: Most filling macronutrient, reduces hunger and cravings
- Thermic effect: Burns 25-30% of protein calories during digestion
- Recovery: Supports muscle repair after exercise
How Much Protein Do You Need?
- Sedentary adults: 0.8g per kg (minimum RDA)
- Active individuals: 1.6-1.8g per kg
- Muscle building: 1.8-2.2g per kg
- Weight loss: 2.0-2.4g per kg (preserves muscle)
- Elderly (65+): 1.2-1.5g per kg (prevents sarcopenia)
Example: 70kg person losing weight should eat 140-168g protein daily (560-672 calories from protein)
Carbohydrates: Energy and Performance
Carbs are your body's preferred fuel source for high-intensity exercise and brain function. They're stored as glycogen in muscles and liver.
When to eat more carbs:
- High-intensity training (CrossFit, HIIT, sports)
- Endurance activities (running, cycling, swimming)
- Building muscle (supports training intensity and recovery)
- Improving athletic performance
When to reduce carbs (but not eliminate):
- Sedentary lifestyle with low activity
- Aggressive fat loss phase
- Personal preference (some feel better on lower carb)
Carb quality matters: Choose complex carbs (whole grains, oats, rice, potatoes, legumes) over simple sugars for sustained energy, better satiety, and micronutrients.
Fats: Essential for Health
Dietary fat is essential for hormone production (including testosterone and estrogen), vitamin absorption (A, D, E, K), brain health, and cellular function.
Fat Intake Guidelines:
- Minimum: Never go below 0.5g per kg bodyweight (hormonal issues)
- Recommended range: 0.8-1.2g per kg bodyweight
- As percentage: 20-35% of total calories
- Focus on quality: Unsaturated fats (olive oil, avocados, nuts, fatty fish)
- Limit saturated fat: Less than 10% of total calories
- Avoid trans fats: Found in processed foods, highly inflammatory
Sample Macro Distributions
Fat Loss (1800 calories)
Muscle Gain (2500 calories)
❓ Frequently Asked Questions
Why am I not losing weight even though I'm eating below my TDEE?
Several factors could explain this: 1) Underestimating food intake - tracking errors are extremely common. Use a food scale and track everything, including cooking oils, condiments, and drinks. 2) Overestimating activity level - one workout doesn't make you "very active." 3) Water retention from new exercise, high sodium, hormonal fluctuations, or stress. 4) Metabolic adaptation - your body reduces NEAT and BMR slightly during prolonged dieting. 5) Not enough time - weight fluctuates daily. Track for 2-3 weeks before adjusting. 6) Medical issues - thyroid problems, PCOS, medications can affect weight loss. If genuinely stuck after 4+ weeks of accurate tracking, reduce calories by another 100-200 or increase activity.
Should I eat back calories burned during exercise?
No, exercise calories are already included in your TDEE calculation through the activity multiplier. Fitness trackers and gym equipment typically overestimate calorie burn by 20-50%. Eating back "burned calories" often leads to overeating and prevents weight loss. Your activity level selection accounts for your exercise. If you're losing weight too fast (more than 1% bodyweight per week), increase overall daily calories by 100-200 rather than eating back specific exercise calories.
Can I lose weight without counting calories?
Yes, but it's harder and less precise. Strategies that work without counting: focusing on whole, unprocessed foods (naturally more filling with fewer calories), eating high protein at every meal (increases satiety and TEF), eliminating liquid calories (soda, juice, alcohol), using smaller plates, eating slowly and stopping at 80% full, and intermittent fasting to reduce eating window. However, calorie counting provides objective data and prevents common errors. Even 2-4 weeks of tracking teaches portion awareness. Many successful dieters track initially, then maintain without tracking using learned habits.
How often should I recalculate my TDEE?
Recalculate your TDEE every 5-10 lbs (2-5 kg) of weight loss or gain, or every 8-12 weeks. As you lose weight, your BMR decreases because there's less body mass to maintain. A person who weighs 200 lbs burns significantly more calories than at 170 lbs, even with identical activity. Similarly, increased muscle mass from strength training raises BMR. Also recalculate if your activity level changes (new job, training program, injury). Regular recalculation prevents plateaus and ensures you're eating appropriate calories for your current body and activity level.
Is it better to reduce calories or increase exercise for weight loss?
Both, but dietary changes have the bigger impact. It's much easier to not eat 500 calories than to burn 500 calories through exercise (that's ~5 miles of running). Weight loss is 80% diet, 20% exercise. However, exercise is crucial for: maintaining muscle mass during weight loss, improving body composition, boosting metabolism through muscle building, improving cardiovascular health, enhancing insulin sensitivity, and supporting mental health. The optimal approach: create a moderate calorie deficit through diet (300-500 calories), add strength training 3-4x/week to preserve muscle, and include 2-3 cardio sessions for heart health and additional calorie burn. This combination produces the best long-term results.
Do I need to hit my macros exactly every day?
No, think weekly averages rather than daily perfection. What matters most: 1) Hit your protein goal daily - this is non-negotiable for muscle preservation and satiety. 2) Stay within your calorie target ±100-150 calories. 3) Let carbs and fats vary based on preference, hunger, and activity that day. Some people prefer high-carb days before intense workouts and lower-carb rest days. If you go over one day, don't panic - reduce slightly the next day or accept it and move on. Consistency over weeks and months matters far more than daily perfection. Obsessing over exact macro numbers can lead to disordered eating. Focus on: adequate protein, appropriate total calories, whole foods, and sustainability.
📚 Scientific References & Sources
The calculations and recommendations in this TDEE calculator are based on peer-reviewed scientific research and guidelines from authoritative health organizations:
Primary Research
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990).
"A new predictive equation for resting energy expenditure in healthy individuals."
The American Journal of Clinical Nutrition, 51(2), 241-247.
PubMed: 2305711
Note: The Mifflin-St Jeor equation is considered the most accurate BMR prediction formula, validated across diverse populations with approximately 90% accuracy. - Frankenfield, D., Roth-Yousey, L., & Compher, C. (2005).
"Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review."
Journal of the American Dietetic Association, 105(5), 775-789.
PubMed: 15883556 - Hall, K. D., & Kahan, S. (2018).
"Maintenance of Lost Weight and Long-Term Management of Obesity."
Medical Clinics of North America, 102(1), 183-197.
PubMed: 29156185
Authoritative Health Organizations
- National Institutes of Health (NIH) - National Heart, Lung, and Blood Institute
"Assessing Your Weight and Health Risk"
NHLBI Guidelines - Centers for Disease Control and Prevention (CDC)
"Healthy Weight, Nutrition, and Physical Activity"
CDC Calorie Guidelines - World Health Organization (WHO)
"Body Mass Index (BMI) Classification"
WHO BMI Standards - American Heart Association (AHA)
"Understanding Your Risk for High Blood Pressure"
AHA Weight Guidelines - Academy of Nutrition and Dietetics
"Adult Weight Management Evidence-Based Practice Guidelines"
AND Guidelines
Supporting Research on Macronutrients
- Morton, R. W., et al. (2018). "A systematic review, meta-analysis and meta-regression of protein intake on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine, 52(6), 376-384.
- Phillips, S. M., & Van Loon, L. J. (2011). "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 29(sup1), S29-S38.
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.
Methodology Note: This calculator uses the Mifflin-St Jeor equation (1990) for BMR calculation, which has been validated as the most accurate formula in multiple systematic reviews and is recommended by the Academy of Nutrition and Dietetics. Activity multipliers are based on standard physical activity level (PAL) factors from WHO energy requirements guidelines (2001).
Last Medical Review: January 2025
Next Scheduled Review: July 2025
Reviewed By: Healthcare professionals with credentials in nutrition science and exercise physiology
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