Calorie & TDEE Calculator
Total Daily Energy Expenditure — know your daily calorie needs
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the most accurate formula for estimating daily calorie needs. See targets for weight loss, maintenance, and gain.
Disclaimer: This calculator provides estimates for educational and informational purposes only. It does not constitute tax, legal, financial, or medical advice. Results depend on individual circumstances and may not reflect your actual costs. Always consult a qualified professional (CPA, licensed insurance agent, or financial advisor) for decisions about your specific situation. Data reflects approximate 2026 figures from IRS, CMS, and HHS sources.
How TDEE and BMR Work
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while completely at rest. Your TDEE multiplies this by an activity factor to account for daily movement and exercise.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating BMR in most populations. It takes into account your weight, height, age, and gender.
Calorie Targets for Different Goals
For weight loss, you need a calorie deficit — eating fewer calories than your TDEE. A 500-calorie daily deficit typically results in about 1 pound of weight loss per week. For weight gain, you need a calorie surplus. For maintenance, eat at or near your TDEE.
Tracking your actual weight over 2-3 weeks and adjusting is more accurate than any calculator, since individual metabolism varies. Use these numbers as a starting point and adjust based on real results.
Sources: WHO, CDC, NIH, American College of Obstetricians and Gynecologists. This calculator is for educational purposes only and is not a substitute for professional medical advice.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your Basal Metabolic Rate (calories burned at rest), physical activity, and the thermic effect of food. Knowing your TDEE helps you set calorie targets for weight management.
How many calories should I eat to lose weight?
To lose approximately 1 pound per week, eat about 500 calories below your TDEE. For 2 pounds per week, reduce by 1000 calories. Most health professionals recommend not going below 1200 calories per day for women or 1500 for men without medical supervision.