TDEE & Calorie Calculator — Daily Calorie Needs
Last reviewed: April 2026
This daily calorie needs calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Daily Energy Expenditure (TDEE) based on your activity level. Results are calculated using the Mifflin-St Jeor equation (1990), the most widely validated formula for estimating BMR in adults, alongside the older Harris-Benedict equation (1919, revised 1984) for comparison. Your TDEE represents the approximate number of calories you need each day to maintain your current weight. From there, the calculator derives targets for mild weight loss (deficit of ~250 kcal/day), moderate weight loss (deficit of ~500 kcal/day), and muscle gain (surplus of ~250–300 kcal/day). These are reference estimates — individual metabolic rates vary based on genetics, hormones, health conditions, and more.
Calculate Your Daily Calorie Needs
Calorie Targets by Goal
| Activity Level | Multiplier | TDEE (kcal/day) | Description |
|---|
How the Formulas Work
Males:
BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5Females:
BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161Harris-Benedict BMR (revised 1984):
Males:
BMR = (13.397 × weight_kg) + (4.799 × height_cm) − (5.677 × age) + 88.362Females:
BMR = (9.247 × weight_kg) + (3.098 × height_cm) − (4.330 × age) + 447.593TDEE:
TDEE = BMR × Activity MultiplierActivity multipliers: Sedentary 1.2 · Lightly Active 1.375 · Moderately Active 1.55 · Very Active 1.725 · Extra Active 1.9
Want to track and improve your results? These tools can help:
- Digital Food Scale — Weigh portions in grams for accurate calorie tracking
- RENPHO Smart Body Composition Scale — Track weight trends alongside your calorie targets
Affiliate disclosure: We may earn a commission if you sign up through these links, at no cost to you.
What TDEE Is and Why It Matters
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day — accounting for everything from your resting metabolic rate to the energy spent walking, exercising, and digesting food. The number this calculator produces is your estimated TDEE: the calorie level at which your weight stays stable given your current activity level.
TDEE is built in two steps. First, your Basal Metabolic Rate (BMR) is estimated — the calories you burn at complete rest. This calculator uses the Mifflin-St Jeor equation (1990), which research consistently finds more accurate than older formulas like Harris-Benedict for most adults. Second, BMR is multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for extra active) to account for the energy cost of daily movement and exercise.
Most people underestimate TDEE because the activity multiplier adds more than expected. A lightly active 165 lb woman might have a BMR around 1,500 calories but a TDEE above 1,800 — and it is TDEE, not BMR, that determines whether she gains, maintains, or loses weight.
How to Choose the Right Activity Level
The activity level is the single largest source of error in TDEE estimates. People frequently overestimate their activity, which produces a calorie target that is higher than their true needs and stalls weight loss. Choose based on your typical week — not your best week or your goals.
Sedentary (×1.2): Desk job, minimal walking, no dedicated exercise. Most people with office-only jobs fall here.
Lightly Active (×1.375): Light exercise 1–3 days per week, or a job with moderate walking (nurse, teacher, retail worker) without formal exercise.
Moderately Active (×1.55): Exercise 3–5 days per week, or a physically active job combined with some formal workouts.
Very Active (×1.725): Hard exercise 6–7 days per week, or a physically demanding job (construction, athletics).
Extra Active (×1.9): Very hard daily exercise plus a physical job, or athlete-level training volume. Most people do not qualify. When in doubt, round down — it is easier to add calories once you know your actual response than to undo weeks above your true TDEE.
Using Calorie Targets for Your Goal
The goal-specific targets in the results apply standard adjustments to your TDEE. A 500 calorie/day deficit below TDEE targets approximately 1 lb of fat loss per week — a pace most nutrition experts consider safe and sustainable for healthy adults. A 250 calorie/day deficit targets roughly 0.5 lb/week, appropriate when you are close to your goal weight or prefer a gentler pace. A 250–500 calorie surplus above TDEE supports muscle gain when paired with consistent resistance training.
These targets are starting points. Real-world results depend on metabolic adaptation, sleep quality, hormonal factors, medications, and how accurately you track intake. If you are not seeing expected results after 3–4 weeks, adjusting your target by ±100–200 calories and monitoring the response is the practical next step. For a personalized nutrition plan, a registered dietitian is the right resource — especially if you have a health condition, a history of disordered eating, or are pregnant.
Frequently Asked Questions
How many calories should I eat to lose weight?
For most healthy adults, a deficit of 500 calories per day below TDEE targets roughly 1 lb of fat loss per week — a pace most experts consider safe and sustainable. Very low calorie diets (below 1,200 calories/day for women or 1,500 for men) risk nutrient deficiency and muscle loss and are not appropriate without medical supervision. If your calculated weight-loss target falls below these thresholds, focus on increasing activity rather than cutting calories further. A registered dietitian can help you set a safe, effective target for your specific situation.
Is the Mifflin-St Jeor formula accurate?
The Mifflin-St Jeor equation (1990) is the most widely recommended BMR formula for general adult populations. A meta-analysis by Frankenfield et al. (2005) found it the most accurate in both non-obese and obese adults, with a mean error of about 5% compared to direct metabolic measurement. That said, genetics, thyroid function, medications, and body composition all affect actual metabolic rate in ways no formula captures. Treat the result as a starting estimate and adjust based on 3–4 weeks of real-world intake and weight response.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns to sustain basic life functions — breathing, circulation, cellular maintenance — if you were completely at rest for 24 hours. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor and represents total calorie burn in a day including all movement and exercise. Weight changes based on whether you eat above or below your TDEE, not your BMR. BMR is the starting calculation; TDEE is the number you actually need to know to manage your weight.
How do I know which activity level to choose?
Choose based on your average week — not your best week. Sedentary means desk work with minimal walking. Lightly active covers 1–3 exercise days per week or a job with moderate walking. Moderately active covers 3–5 workout days or a physically active job. Very active and extra active apply to people doing intense daily exercise, physical labor, or athlete-level training volume. Most people overestimate — when uncertain, choose one level lower and adjust upward if you feel consistently underfueled after a few weeks.
Related Calculators
Sources & Methodology
Primary formula: Mifflin-St Jeor equation (1990). Males: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Females: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
TDEE: BMR × activity multiplier (Sedentary 1.2 · Lightly Active 1.375 · Moderately Active 1.55 · Very Active 1.725 · Extra Active 1.9).
Sources: Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 51(2):241–7. Results are estimates — individual metabolic rate varies based on genetics, health status, and other factors.
Last reviewed: April 2026