Calculate Your Daily Calories for Fat Loss, Maintenance, and Bulking
| Activity Level | Calories |
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How to Use This TDEE Calculator
Using the MyTDEECalculatorPro calculator is quick and simple. Just enter your basic body details and get your daily calorie needs in seconds. Follow these easy steps to calculate your Total Daily Energy Expenditure (TDEE) accurately.
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Enter your age, weight, and height
Start by adding your basic body details. These inputs are needed to estimate your Basal Metabolic Rate (BMR). -
Select your biological sex
Choose male or female, as calorie needs differ based on body composition and metabolism. -
Choose your activity level
Select how active your lifestyle is — from sedentary to very active. This adjusts your total daily calorie burn. -
Click the Calculate button
The calculator instantly estimates your TDEE using formulas like Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. -
View your results
You’ll see maintenance calories, fat loss calories, and muscle gain targets along with macro guidance.
This calculator helps you understand your daily calorie needs for weight loss, muscle gain, or maintenance. For best results, track consistently and update your stats as your body changes.
What is TDEE? (Total Daily Energy Expenditure)
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It’s one of the most important numbers for weight loss or muscle gain. It shows how much energy your body needs each day to function, move, and recover.
Unlike BMR, which only measures calories burned at complete rest, your TDEE accounts for everything: breathing and organ function, all physical activity, and the energy your digestive system uses to process food. Eat at your TDEE and weight stays stable. Eat below it and you lose fat. Eat above it and you gain mass.
TDEE vs BMR — What Is the Difference?
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest. It is calculated from your age, sex, height, and weight. Your TDEE then multiplies your BMR by an activity factor. For most people, TDEE is 20–90% higher than their BMR.
- ✗Fat loss becomes inconsistent and frustrating
- ✗Muscle growth can slow down if you don’t eat enough
- ✗Energy levels drop and recovery suffers
- ✗Long-term calorie restriction can cause metabolic adaptation
- ✓Set a precise calorie deficit for fat loss
- ✓Create a controlled surplus for lean muscle gain
- ✓Maintain weight with full dietary flexibility
- ✓Plan macros around a number that reflects your life
How to Calculate TDEE — 3 Formulas Explained
Every TDEE calculation starts with estimating your Basal Metabolic Rate using a validated scientific equation, then multiplying by an activity factor. This calculator uses three trusted scientific formulas to estimate your BMR..
Mifflin-St Jeor Equation (Recommended)Gold Standard ★
Published in 1990 and validated across diverse populations. The American Dietetic Association recommends it for clinical use.
- ▸Best for: most adults, beginners, general weight management
- ▸Most widely used in modern nutrition research
Harris-Benedict Equation (Revised 1984)Classic Formula
Originally developed in 1919, revised by Roza and Shizgal in 1984. Tends to run slightly higher than Mifflin-St Jeor.
- ▸Best for: those wanting a conservative upper estimate
Katch-McArdle Formula (Uses Body Fat %)Most Precise
The only BMR equation that accounts for lean body mass. Significantly more accurate for athletes and bodybuilders.
- ▸Best for: athletes, lean individuals, bodybuilders
Activity Level Multipliers Explained
- ▸Sedentary (×1.2) — desk job, no structured exercise
- ▸Lightly Active (×1.375) — light exercise 1–3 days/week
- ▸Moderately Active (×1.55) — gym or sport 3–5 days/week
- ▸Very Active (×1.725) — hard training 6–7 days/week
- ▸Super Active (×1.9) — twice-daily training or physical labour
How Many Calories Should I Eat Per Day?
Once you know your TDEE, your daily calorie target becomes straightforward. The direction and size of your calorie adjustment determines whether you lose fat, build muscle, or maintain your current weight.
Calories for Weight Loss
Eating 300–500 fewer calories each day can lead to about 0.3–0.5 kg of fat loss per week. This is a steady and healthy rate that also helps protect muscle.
- ▸300–500 cal deficit → sustainable fat loss
- ▸500–750 cal deficit → faster, monitor energy
- ▸High protein (1.6–2.2g/kg) protects muscle
Calories for Muscle Gain
A modest increase in calorie intake of about 200–350 calories per day supports muscle growth. It also helps keep fat gain minimal and controlled.
- ▸+200 to +350 cal/day → lean bulk
- ▸+350 to +500 cal/day → faster mass gain
- ▸Progressive training directs surplus to muscle
Maintenance Calories
Eating at your TDEE means your calorie intake matches the calories your body burns each day. This helps keep body weight stable. It is useful during maintenance phases or high-stress periods.
- ▸Eat at your calculated TDEE daily
- ▸Weigh weekly, average across 7 days
- ▸Recalculate every 4–6 weeks
Macronutrients & Calorie Tracking
Meeting your TDEE-based calorie target is the main factor in controlling body weight. But the type of calories you eat also matters. It affects body composition, energy levels, and workout performance.
Supports muscle growth and helps preserve lean tissue during fat loss. It also has the highest thermic effect of food, meaning your body uses more energy to digest it.
4 cal/g • 25–35% of TDEE • 1.6–2.2g per kg
Your body uses this as its main fuel for high-intensity exercise. If you cut calories too aggressively, your workout performance can drop.
4 cal/g • 40–55% of TDEE • prioritise around workouts
They are important for hormone production, absorbing fat-soluble vitamins, and supporting joint health. Try not to reduce them below 20% of your total calorie intake.
9 cal/g • 20–35% of TDEE • focus on omega-3 sources
- ▸MyFitnessPal — largest food database, barcode scanning
- ▸Cronometer — accurate micronutrient data
- ▸Protein powder — helps hit protein targets
- ▸Creatine monohydrate — most evidence-backed supplement
- ▸Omega-3 & Vitamin D — support recovery and hormones
BMI, Ideal Weight & Body Metrics
Your TDEE is the calorie number that powers your nutrition plan. Understanding the broader picture of your body metrics helps you set realistic, healthy goals.
BMI Score & Weight Category
Body Mass Index (BMI) compares your weight with your height. It is useful for general population estimates, but it does not separate muscle from fat.
- ▸Underweight — BMI below 18.5
- ▸Normal — BMI 18.5 to 24.9
- ▸Overweight — BMI 25 to 29.9
- ▸Obese — BMI 30 and above
Ideal Body Weight Formulas
Several formulas estimate a healthy target body weight based on height and sex. Use the range across multiple formulas as a reference, not a rigid target.
- ▸Hamwi formula — traditional clinical reference
- ▸Devine formula — widely used in pharmacology
- ▸Robinson formula — revised Devine, slightly lower
- ▸Miller formula — tends to give higher ideal weights
Basal Metabolic Rate (BMR)
BMR is the calories your body burns to sustain essential life functions at complete rest. It accounts for roughly 60–75% of your total daily expenditure. Building muscle improves your body's baseline calorie burn over time.
Maximum Muscular Potential
Your natural muscle-building potential is mainly influenced by genetics, body frame, and height. Most natural lifters reach close to their limit after 4–6 years of consistent training, and progressive overload.
Desi & International Food Calorie Reference
Use this calorie reference to plan your meals and understand the energy in common foods. Knowing calorie counts for specific portions helps you stay within your TDEE-based target without guessing.
| Food | Portion | Category | Calories |
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Frequently Asked Questions About TDEE
How is TDEE different from BMR? +
BMR is the calories your body burns at complete rest — roughly 60–75% of total daily expenditure. TDEE adds calories burned through physical activity and the thermic effect of food. For a sedentary person, TDEE may be only 20% above BMR. For a twice-daily athlete, it can be 90% above.
- BMR = calories burned at absolute rest
- TDEE = BMR + physical activity + digestion energy
How many calories should I eat to lose weight? +
Create a calorie intake below your TDEE to lose weight. A reduction of about 500 calories per day can lead to roughly 0.5 kg (1 lb) of fat loss per week. Never go below 1,200 calories per day for women or 1,500 for men without medical supervision.
- 300–500 calorie deficit → 0.3–0.5 kg fat loss per week
- 500–750 calorie deficit → faster loss, higher muscle-loss risk
- High protein + resistance training reduces muscle loss
How accurate is this TDEE calculator? +
TDEE calculators are generally within 10% of actual energy expenditure. The biggest source of inaccuracy is self-reported activity level. Use the result as a starting point, track your weight for 2–3 weeks, and adjust calories by 100–200 based on your real-world response.
- Mifflin-St Jeor — most accurate for general population
- Harris-Benedict — classic clinical formula
- Katch-McArdle — most accurate when body fat % is known
Can I recalculate my TDEE as I lose weight? +
Yes — and you should. As your body weight goes down, your BMR also decreases. If you don’t recalculate and adjust, your calorie deficit will become smaller and fat loss may slow or stop. Recalculate every 4–6 weeks, or after losing about 3–5 kg.
What is the most accurate TDEE calculator? +
The most accurate TDEE calculator uses Mifflin-St Jeor for most people, or Katch-McArdle for those who know their body fat percentage. Katch-McArdle is technically more precise because it calculates BMR from lean body mass rather than total weight.
- For most people: Mifflin-St Jeor + accurate activity level
- For athletes: Katch-McArdle with a measured body fat %
How to calculate TDEE for free? +
Use the calculator at the top of this page — completely free, no signup required. Enter your age, sex, weight, height, and activity level. Choose your preferred formula. Your TDEE, BMR, macro breakdown, and weight goal targets are calculated instantly.
How to use TDEE to lose weight? +
Step-by-step:
- Calculate your TDEE using this tool
- Subtract 300–500 calories to establish your daily calorie target
- Set protein intake to 1.6–2.2g per kg bodyweight to protect muscle
- Track food using MyFitnessPal or Cronometer for 4–6 weeks
- Weigh yourself weekly and average across 7 days
- Recalculate TDEE every 4–6 weeks as weight changes
What is the best formula to calculate TDEE? +
For most people, the Mifflin-St Jeor equation is the best starting formula — validated for modern diverse populations and recommended by the American Dietetic Association. If you know your body fat %, Katch-McArdle gives a more precise result.
What is the 3-3-3 rule for weight loss? +
The 3-3-3 rule is a simple behavioural framework:
- 3 balanced meals per day — no extreme restriction
- 3 structured workouts per week — resistance training prioritised
- 3 litres of water daily — hydration supports metabolism
Applied alongside your TDEE-calculated calorie target and adequate protein, this delivers consistent, sustainable results.
How does this calculator ensure accuracy in TDEE results? +
This calculator estimates your Total Daily Energy Expenditure (TDEE) using scientifically established formulas such as Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.
These formulas are widely used in nutrition science to calculate Basal Metabolic Rate (BMR), which is then adjusted using standard activity multipliers to estimate your daily calorie needs.
While the results are highly reliable for general fitness planning, they are still estimates and may vary depending on individual metabolism, body composition, and lifestyle factors.
This TDEE calculator is designed for educational and informational purposes only and should not be considered medical or clinical advice.
All results are estimates based on standard nutritional formulas. Actual calorie needs may vary depending on individual factors such as metabolism, genetics, sleep quality, stress levels, and overall health conditions.
The calculator may also be less accurate for athletes, highly active individuals, or people with unique body compositions, as standard formulas may overestimate or underestimate true energy expenditure.
In general, results should be treated as a practical starting point for planning nutrition, with an expected variation of approximately ±10–15%. For personalized medical or dietary guidance, users should consult a qualified healthcare or nutrition professional.