TDEE Calculator

Work out your Total Daily Energy Expenditure (TDEE) and the calories you need for weight loss, maintenance or muscle gain.

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Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in a typical day, including basal metabolism, daily activity, exercise and digestion. Eating at your TDEE maintains your current weight.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions such as breathing, circulation and cell production. It typically accounts for 60-75% of your TDEE.

We use the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population. We also show the older Harris-Benedict (revised) and Katch-McArdle (which uses body fat %) for comparison.

A safe rate of weight loss is 0.5-1 kg (1-2 lb) per week, which requires a deficit of roughly 500-1000 kcal per day below your TDEE. We provide cut targets at -10%, -20% and -25% along with the recommended minimum intake.

TDEE formulas are estimates with a typical error margin of ±10%. Real-world calorie needs vary with NEAT (fidgeting, posture), thermic effect of food, climate, sleep and stress. Use the figure as a starting point and adjust based on 2-3 weeks of consistent tracking.
Activity Level Guide

Sedentary (×1.2): Desk job, little or no exercise.

Light (×1.375): Walking, light gym 1-3 days/week.

Moderate (×1.55): Training 3-5 days/week.

Very Active (×1.725): Daily hard training or physical job.

Extra (×1.9): Manual labour + 2x daily sessions.

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