Calculate your Total Daily Energy Expenditure — the number of calories your body burns every day. Get your BMR and TDEE with calorie targets for weight loss, maintenance, and weight gain.
Basal Metabolic Rate (BMR)
1,721 cal/day
Total Daily Energy (TDEE)
2,668 cal/day
Weight Loss (-500 cal)
2,168 cal/day
Mild Weight Loss (-250 cal)
2,418 cal/day
Mild Weight Gain (+250 cal)
2,918 cal/day
Weight Gain (+500 cal)
3,168 cal/day
Weight Loss
2,168
-500 cal/day
Mild Loss
2,418
-250 cal/day
Maintenance
2,668
TDEE
Mild Gain
2,918
+250 cal/day
Weight Gain
3,168
+500 cal/day
Where your 2,668 daily calories go
BMR (Resting)
1,721 cal
65% of total
Calories burned at complete rest
Activity
680 cal
25% of total
Calories from physical activity
TEF (Digestion)
267 cal
10% of total
Calories used to digest food
Based on your TDEE of 2,668 cal/day
Balanced
General health
High Protein
Muscle building
Low Carb
Fat loss focus
Starting at 170 lbs, based on calorie surplus/deficit (3,500 cal = ~1 lb)
| Scenario | 4 weeks | 8 weeks | 12 weeks | 24 weeks |
|---|---|---|---|---|
-1000 cal/day Aggressive cut | 162 -8.0 | 154 -16.0 | 146 -24.0 | 122 -48.0 |
-500 cal/day Steady loss | 166 -4.0 | 162 -8.0 | 158 -12.0 | 146 -24.0 |
Maintenance TDEE | 170 0.0 | 170 0.0 | 170 0.0 | 170 0.0 |
+500 cal/day Lean bulk | 174 +4.0 | 178 +8.0 | 182 +12.0 | 194 +24.0 |
+1000 cal/day Aggressive bulk | 178 +8.0 | 186 +16.0 | 194 +24.0 | 218 +48.0 |
Your TDEE represents the total energy you use in a day, combining your resting metabolism (BMR), the thermic effect of food, and physical activity. Knowing your TDEE is the foundation of any nutrition plan — whether your goal is fat loss, muscle gain, or maintenance. This calculator uses the Mifflin-St Jeor equation, widely regarded as the most reliable BMR formula for adults.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive — breathing, circulation, cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including exercise and daily movement.
The Mifflin-St Jeor equation used here is considered the most accurate predictive formula for most adults, but all estimates have a margin of error of about 10%. Use your calculated TDEE as a starting point and adjust based on real-world results over 2-3 weeks.
Be honest about your average week. Sedentary means a desk job with no exercise. Lightly active is 1-3 light exercise sessions per week. Moderately active is 3-5 sessions of moderate exercise. Very active is intense exercise 6-7 days. Most people overestimate their activity level.
To lose weight, eat 250-500 calories below your TDEE for a safe rate of 0.5-1 lb per week. To gain weight, eat 250-500 calories above your TDEE. Track your weight weekly and adjust your intake by 100-200 calories if progress stalls.
Calorie Deficit Calculator
Calculate your daily calorie needs and optimal deficit for weight loss. Uses the Mifflin-St Jeor equation with your activity level to find your TDEE and target intake.
BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at rest. See daily calorie needs at different activity levels using the Mifflin-St Jeor equation.