TDEE Calculator
Daily calories you burn (and need)
Find your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — plus targets to maintain, lose or gain weight. Based on the Mifflin-St Jeor equation.
BMR vs. TDEE
BMR is what you'd burn at complete rest; TDEE multiplies that by an activity factor. To lose weight, eat below your TDEE (a ~500 cal/day deficit ≈ 1 lb/week); to gain, eat above it.
Estimates only. Real needs vary — adjust based on results over a few weeks.
Frequently asked questions
How many calories to lose a pound a week?
About a 500-calorie daily deficit, since roughly 3,500 calories equals a pound of fat.
What activity level should I pick?
Be honest — most desk workers are 'sedentary' to 'lightly active' even with a few workouts a week.