Daily Calorie Intake Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE) and BMR. Determine maintenance calories and weight loss targets scientifically.
About
Energy balance is the fundamental principle of weight management. To gain, lose, or maintain weight, one must understand their Total Daily Energy Expenditure (TDEE). This metric combines your Basal Metabolic Rate (BMR) - the energy your body burns at complete rest - with the calories burned through daily movement and exercise. This calculator utilizes the Mifflin-St Jeor equation, widely considered the most accurate standard for the general population. It avoids the guesswork often found in generic diet plans by accounting for age, gender, biometrics, and specifically, activity levels. Accuracy in these inputs is key, as overestimating activity level is the most common reason for stalled weight loss progress.
Formulas
The Mifflin-St Jeor equation calculates BMR. For men:
For women:
Total Daily Energy Expenditure TDEE is then derived:
Reference Data
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.200 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately Active | 1.550 | Moderate exercise/sports 3-5 days/week |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week |
| Extra Active | 1.900 | Physical job or 2x/day training |