🎂
⚖️
ft
in
🏃
Your TDEE (Maintenance Calories)
0
calories per day
Calorie Goals by Objective
Daily Macronutrient Targets
Was this calculator helpful?
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus all physical activity. It's your maintenance calorie level: eat at your TDEE and your weight stays the same.
🔬 Formula used: This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people — then multiplies by an activity factor to get your TDEE.
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose 1 lb per week, eat 500 calories below your TDEE (a 3,500 calorie weekly deficit). For 2 lbs/week, eat 1,000 below your TDEE. Most nutrition experts recommend not eating below 1,200 calories/day for women or 1,500/day for men, as very low calorie diets cause muscle loss and metabolic adaptation. A moderate 0.5–1 lb/week loss is more sustainable long-term.
Why is my TDEE different from other calculators?
Small differences arise from using different BMR formulas. This calculator uses Mifflin-St Jeor (1990), which research shows is the most accurate for most people. Other calculators may use Harris-Benedict (1919, slightly higher results) or Katch-McArdle (requires body fat % input). No formula is perfectly accurate — treat your result as a starting point and adjust by ±100–200 calories based on real-world results over 2–3 weeks.
How does activity level affect TDEE?
Activity multipliers can vary significantly: a sedentary person burns ~20% more than their BMR, while an extremely active person burns up to 90% more. Most people overestimate their activity level — if in doubt, choose "Lightly Active" rather than "Moderately Active" and adjust based on real results. Exercise calories are notorious for being overestimated, which is why many people don't lose weight despite "working out."
Related Calculators