TDEE Calculator
Understand your daily calorie requirements with our simple tool.
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns every day to maintain your current weight. It combines your Basal Metabolic Rate (BMR)—the energy you burn at rest—with the calories you burn through physical activity.
Our TDEE calculator uses the Mifflin‑St Jeor equation to estimate your BMR based on your age, gender, height and weight. It then multiplies that number by an activity factor to estimate how many calories you burn in a typical day.
To use the tool, start by selecting your units (metric or imperial). Enter your age, choose your gender, and enter your height and weight. Pick the activity level that best matches your lifestyle—from sedentary to very active—and then hit Calculate.
The result shows your estimated maintenance calories. If you want to lose weight, you’d typically aim to eat fewer calories than your TDEE. To gain muscle or weight, you’d aim for a caloric surplus. Remember, these numbers are estimates; everyone’s metabolism is different.
What this really means is you have a practical starting point for planning your nutrition. Adjust your intake based on how your body responds, and consult a nutrition professional for personalised guidance.
