TDEE Calculator

Calculate your Total Daily Energy Expenditure — the total calories you burn each day — and see recommended intake for weight loss, maintenance, and gain.

Your Measurements

BMR is calculated using the Mifflin-St Jeor equation. TDEE = BMR × activity multiplier.

Results

BMR
1,674
Basal metabolic rate
TDEE
2,302
Lightly Active
GoalCalories / dayChange
Extreme weight loss1,302 kcal−1000 kcal
Mild weight loss1,802 kcal−500 kcal
Maintain weight2,302 kcal0 kcal
Mild weight gain2,552 kcal+250 kcal
Weight gain2,802 kcal+500 kcal

TDEE by Activity Level

Activity LevelTDEE (kcal)
Sedentary2,009
Lightly Active2,302
Moderately Active2,595
Very Active2,888
Extra Active3,181

These are estimates. Individual metabolism can vary by 15–20%. Consult a healthcare professional for personalized dietary advice.