TDEE calculator

Estimate the calories you burn in a typical day — your starting point for any nutrition plan.

Units
The Mifflin-St Jeor formula is defined for two values, so the math needs one here. Why we ask.
Between 14 and 100.
Your standing height.
Your current bodyweight.
Pick the line closest to a normal week for you.
Total daily energy expenditure — kcal/day

Resting burn (BMR): — kcal/day

Choose a sex assigned at birth above to see your estimate.

Calories by goal

Daily calorie targets adjusted from your TDEE. Rates are typical averages — adjust to how your weight actually moves.
Goal Calories per day
Cut About 0.45 kg (1 lb) per week loss —
Gentle cut Slower loss that is easier to sustain —
Maintain Hold your current weight —
Gentle bulk Slow, leaner gain —
Bulk Faster gain —

How this is calculated

Resting burn (BMR) comes from the Mifflin-St Jeor equation — the most accurate widely-validated formula for the general population. TDEE multiplies it by an activity factor.

Male: BMR = 10 x kg + 6.25 x cm - 5 x age + 5

Female: BMR = 10 x kg + 6.25 x cm - 5 x age - 161

TDEE = BMR x activity multiplier (1.2 sedentary to 1.9 extra active)

Goal calories adjust TDEE by 250 or 500 kcal per day. A 500 kcal daily change is roughly 0.45 kg (1 lb) of bodyweight per week, but real rates vary — track your weight and adjust.

Estimates only. Not medical advice. Talk to a clinician for personal guidance.