TDEE Calculator & Weight Loss Tool

Gender

Age (years)

Weight

Height

Activity Level

Goal

About the TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. It extends your Basal Metabolic Rate (BMR) by applying an activity multiplier, giving you the precise calorie target needed for maintenance, fat loss, or muscle gain. Knowing your TDEE is the foundation of any effective nutrition plan.

How to Use

Enter your gender, age, weight, and height.
Select your activity level that best matches your weekly routine.
Choose your goal — weight loss, maintenance, or muscle gain.
Click "Calculate TDEE" to see your daily calorie target and macro split.

Formula / Methodology

TDEE = BMR × Activity Factor
BMR (Mifflin-St Jeor):
Male: (10×kg) + (6.25×cm) − (5×age) + 5
Female: (10×kg) + (6.25×cm) − (5×age) − 161

Activity Factors:
Sedentary: 1.2 | Light: 1.375
Moderate: 1.55 | Active: 1.725
Very Active: 1.9

The Mifflin-St Jeor equation is widely regarded as the most accurate BMR formula for the general population. Multiplying by the activity factor accounts for all energy expended beyond rest.

Understanding Your Results

Maintenance TDEE The exact number of calories needed to maintain your current weight. Eating at this level means no net gain or loss over time.

Weight Loss Target TDEE minus 500 kcal creates roughly a 0.5 kg per week deficit — the safest and most sustainable rate of fat loss for most people.

Weight Gain Target TDEE plus 300 kcal provides a lean bulk surplus — enough to support muscle growth while minimising excess fat accumulation.

Recalculate Regularly

Calorie needs change as your weight, body composition, and activity level change. Recalculate your TDEE every 4–6 weeks — especially if you have lost or gained 3 kg or more — to keep your targets accurate and avoid plateaus.

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