Calorie (TDEE) Calculator

Calculate your Total Daily Energy Expenditure (TDEE), BMR, and personalized macro breakdown for your fitness goals.

Enter Your Details

Fill in your information below

Sex

Age

Weight

Height

Weight

Height

Feet

Inches

Activity Level

Formula

Total Daily Energy Expenditure

BMR: kcal/day

Calorie Goals

Lose

−500 kcal

Maintain

TDEE

Gain

+500 kcal

Enter your details above and tap Calculate TDEE to see your results.

Macronutrient Breakdown

Protein

Carbs

Fat

Protein

Carbs

Fat

Step-by-step Solution

Macro Split

BMR Formulas

Mifflin-St Jeor

Male: 10×kg + 6.25×cm − 5×age + 5
Female: 10×kg + 6.25×cm − 5×age − 161

Harris-Benedict

Male: 88.362 + 13.397×kg + 4.799×cm − 5.677×age
Female: 447.593 + 9.247×kg + 3.098×cm − 4.330×age

TDEE = BMR × Activity Multiplier

Activity Multipliers

Sedentary	×1.2
Lightly Active	×1.375
Moderately Active	×1.55
Very Active	×1.725
Extra Active	×1.9

Related Calculators

Pro Tips

Mifflin-St Jeor is generally more accurate for modern populations than Harris-Benedict.

A 500 kcal daily deficit typically results in ~1 lb of fat loss per week.

Track your weight over 2–4 weeks and adjust calories if progress stalls.

Higher protein intake (30–35%) helps preserve muscle during weight loss.