⚡ TDEE & Calorie Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and calorie needs for weight goals. Based on Mifflin-St Jeor equation.

Moderate (×1.55)
Sedentary
×1.2
Light
×1.375
Moderate
×1.55
Active
×1.725
Very Active
×1.9

🎯 Weight Goal

📊 Daily Calorie Needs

Total Daily Energy Expenditure (TDEE)
--
Calories/day to maintain weight
Basal Metabolic Rate (BMR)
--
At complete rest
Daily Goal
--
Based on your goal
Weekly Goal
--
Weight change per week

🥗 Macro Nutrient Targets

--
Protein (g)
~30% of calories
--
Carbs (g)
~40% of calories
--
Fat (g)
~30% of calories
Sedentary (×1.2)
Little or no exercise, desk job
Active (×1.725)
Daily exercise or physical job
📚 Understanding TDEE & Calories
BMR (Basal Metabolic Rate)

Calories burned at complete rest. Your body's minimum energy needs for basic functions.

TDEE (Total Daily Energy Expenditure)

BMR × Activity Factor. Total calories burned including exercise and daily activities.

Mifflin-St Jeor Equation (Most Accurate):
Men: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
Weight in kg, height in cm, age in years.
Weight Loss/Gain Guidelines:
• Lose 0.5kg/week: TDEE - 500 kcal/day
• Maintain: TDEE ± 0 kcal/day
• Gain 0.25kg/week: TDEE + 250 kcal/day
• Gain 0.5kg/week: TDEE + 500 kcal/day

⚠️ Note: This calculator provides estimates. Individual metabolism, genetics, and medical conditions can affect actual calorie needs. Consult a healthcare professional for personalized advice, especially if you have health conditions.