Calculator
TDEE calculator
Total Daily Energy Expenditure (TDEE) is how many calories you really burn on a normal day, counting movement. Start any calorie target from this number.
--kcal / day
Eat this many calories and your weight stays steady. Eat less to lose weight. Eat more to gain.
Set a calorie target →The formula
TDEE = BMR × activity multiplier. BMR is what you burn at rest. We use the Mifflin-St Jeor formula for BMR. Then we multiply by the standard Harris-Benedict number for your activity level.
How to check your number
Your TDEE is an estimate. Your real number may be higher or lower. To check it, eat your TDEE for 2 weeks and track your weight. If it stays the same, the number is right. If you're gaining, lower it by 200 kcal. If you're losing, add 200.
Numbers are the starting point