Enter your details below to estimate your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day — plus simple daily calorie goals for losing weight, maintaining, or gaining muscle.
How to Use This Calculator
- Select your gender and enter your age, height and weight.
- Choose your activity level from the dropdown list.
- Click Calculate TDEE and read your BMR and daily calorie targets below.
Try this: Male, 30 years, 180 cm, 80 kg, Moderate activity. You will see BMR 1,780 and TDEE 2,759 calories per day.
If any field is left empty, the tool asks you to enter your details above instead of showing a result.
Daily calorie calculator
This tool uses the Mifflin-St Jeor formula. Results are estimates — your actual calorie needs vary with body composition, health, and how active your days really are.
Estimate only — not medical advice. This calculator gives a rough idea of your daily calorie needs. Results vary with the formula and the activity estimate you choose, so talk to a qualified professional before making major diet changes.
Frequently Asked Questions
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure: the total number of calories your body burns in a day. It combines your basal metabolic rate (BMR) — the calories you burn at rest — with the calories burned through daily activity and exercise.
How does my activity level change the result?
Your BMR is multiplied by an activity factor, from 1.2 for a sedentary lifestyle up to 1.9 for an extremely active one. A more active week means a higher TDEE, so choose the level that honestly matches your routine for the most useful estimate.
Why do different calculators give different numbers?
Different calculators use different formulas — such as Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle — and different activity multipliers. Every formula is an estimate based on population averages, so treat any result as a starting point and adjust based on your real-world progress.