TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain.
| Goal | Daily Calories | Weekly Change |
|---|---|---|
| 🔥 Aggressive Fat Loss | -1kg/week | |
| ⬇️ Fat Loss | -0.5kg/week | |
| ⚖️ Maintenance | No change | |
| ⬆️ Lean Bulk | +0.25kg/week | |
| 💪 Muscle Gain | +0.5kg/week |
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories burned through activity. Eating below your TDEE causes weight loss; above it causes weight gain.
Create a calorie deficit of 500 kcal/day to lose approximately 0.5kg per week, or 1000 kcal/day for 1kg/week. Don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Mifflin-St Jeor is the most accurate BMR formula: Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight + 6.25×height − 5×age − 161. Multiply by activity factor for TDEE.
Average adult needs 1,600–2,400 kcal/day (women) or 2,000–3,000 kcal/day (men). Your exact number depends on age, height, weight, and how active you are. This calculator gives your personalized estimate.