Calculator
TDEE calculator
Total Daily Energy Expenditure — what you actually burn in a typical day, accounting for activity. Use this as the baseline for any calorie target.
--kcal / day
Eat this many calories and your weight stays stable. Subtract for loss; add for gain.
Set a calorie target →The formula
TDEE = BMR × activity multiplier. We use Mifflin-St Jeor for BMR and the standard Harris-Benedict activity multipliers.
Sanity check
Most TDEE estimates are accurate within ±200 kcal of reality for the typical person. Track your weight for 2 weeks at the calculated TDEE — if you're stable, the number is right. If you're gaining, drop it 200 kcal. If you're losing, add 200.
Numbers are the starting point