TDEE Calculator
How many calories you need per day
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- Estimated calculations
- Formulas are publicly known
- Not medical advice
- See "How do we calculate?" section
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What does the TDEE calculator calculate?
The TDEE (Total Daily Energy Expenditure) calculator is an online tool that estimates your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level. The calculator shows how many calories you need per day to maintain your current weight, lose weight, or gain weight, taking into account your age, gender, weight, height, and physical activity level. The calculator uses the Mifflin-St Jeor formula, which is one of the most accurate methods for calculating BMR. It's useful for anyone who wants to understand their calorie needs, plan a diet, achieve weight goals, or optimize their nutrition for fitness and health. The calculator helps you make informed decisions about your daily calorie intake based on scientific calculations.
How many calories do you need per day?
The TDEE (Total Daily Energy Expenditure) calculator estimates your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level. Enter your gender, age, weight, height and activity level to get an accurate estimate of calories needed for weight maintenance, loss or gain. The calculator uses the Mifflin-St Jeor formula, which is one of the most accurate for calculating BMR.
- Enter personal information: Enter your gender, age, weight (kg), and height (cm).
- Select activity level: Choose your activity level (sedentary, light exercise, moderate exercise, very active, or extra active).
- Calculate: Click "Calculate" and the calculator will show your BMR and TDEE.
- Review results: View calories needed for maintenance, weight loss (deficit), or weight gain (surplus).
Example with specific numbers
Example: 30-year-old male, 180 cm, 80 kg, moderate activity
- Gender: Male
- Age: 30 years
- Weight: 80 kg
- Height: 180 cm
- Activity level: Moderate exercise (3-5 days/week)
- BMR: ~1,800 calories/day
- TDEE: ~2,500 calories/day (for weight maintenance)
- For weight loss (500 cal deficit): 2,000 calories/day
- For weight gain (500 cal surplus): 3,000 calories/day
Sources and notes
The calculator uses the Mifflin-St Jeor equation to calculate BMR, which is considered one of the most accurate formulas for estimating basal metabolic rate. TDEE is calculated by multiplying BMR by an activity factor (1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, 1.9 for extra active). These values are estimates and individual needs may vary. Factors like muscle mass, genetics, hormones, and medical conditions can affect actual calorie needs. For weight loss, a deficit of 500-750 calories per day typically results in 0.5-1 kg loss per week. For weight gain, a surplus of 300-500 calories per day is recommended. Always consult with a healthcare professional or registered dietitian for personalized nutrition advice, especially if you have medical conditions or specific dietary needs.
Last updated: January 13, 2026
Related calculators
Check out our other useful fitness calculators:
- Macro Calculator – Calculate protein, fats, and carbs
- 1RM Calculator – Estimate your maximum strength
- TDEE Calculator – Calculate daily calorie needs
Често задавани въпроси
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR (basal metabolic rate) and calories burned through physical activity.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production.
How do I choose my activity level?
Sedentary: little/no exercise. Light: exercise 1-3 days/week. Moderate: exercise 3-5 days/week. Very active: exercise 6-7 days/week. Extra active: very hard exercise, physical job.
How many calories should I eat to lose weight?
For weight loss, create a deficit of 500-750 calories per day below your TDEE. This typically results in 0.5-1 kg weight loss per week.
How accurate is the calculator?
The calculator uses the Mifflin-St Jeor formula, which is one of the most accurate. However, individual needs vary based on muscle mass, genetics, and other factors. Use it as a starting point and adjust based on results.