TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and daily calorie needs based on your goals. Uses the accurate Mifflin-St Jeor equation.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR. Your TDEE is calculated by multiplying your BMR by an activity factor based on your lifestyle.
For weight loss, we recommend a deficit of 500 calories (approximately 0.5kg/week). For weight gain, a surplus of 500 calories is suggested. These are safe, sustainable rates.
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor based on your lifestyle and exercise habits.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
How many calories should I eat to lose weight?
To lose weight safely at about 0.5kg per week, eat 500 calories below your TDEE. This creates a weekly deficit of 3,500 calories. Never go below 1,200 calories for women or 1,500 for men without medical supervision.
How accurate is this calorie calculator?
This calculator provides estimates that are accurate for most people. However, individual metabolism can vary by 10-15%. Use these numbers as a starting point and adjust based on your actual results over 2-4 weeks.