Daily Calorie Expenditure (TDEE) Calculator
Use this calculator to estimate your maintenance calories, plus practical calorie targets for fat loss or muscle gain.
Formula used: Mifflin-St Jeor. Results are estimates and should be adjusted based on real-world progress over 2-3 weeks.
What is daily calorie expenditure?
Your daily calorie expenditure is the total amount of energy your body burns in a day. You’ll often see this called TDEE (Total Daily Energy Expenditure). Knowing your TDEE gives you a realistic starting point for weight maintenance, fat loss, or muscle gain.
A calorie daily expenditure calculator helps remove guesswork. Instead of randomly cutting or adding food, you can set an intake target based on your body size, age, and activity level.
How this calculator works
Step 1: Estimate BMR
The calculator first estimates your BMR (Basal Metabolic Rate), the calories your body needs at rest for essential functions like breathing, circulation, and temperature regulation.
Mifflin-St Jeor equations:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Apply activity level
BMR is multiplied by an activity factor to estimate your daily maintenance calories (TDEE):
| Activity Level | Multiplier | Typical Profile |
|---|---|---|
| Sedentary | 1.2 | Mostly sitting, little exercise |
| Lightly active | 1.375 | Light exercise 1-3 times/week |
| Moderately active | 1.55 | Moderate exercise 3-5 times/week |
| Very active | 1.725 | Hard training most days |
| Extra active | 1.9 | Physical job + intense training |
How to use your results
For maintenance
Start near your estimated TDEE. Track your body weight 3-4 times per week and take a weekly average. If your average weight is stable over 2-3 weeks, your maintenance estimate is likely close.
For fat loss
A common starting point is a 10-20% calorie deficit, usually around 250-500 kcal below maintenance. Slower fat loss is often easier to sustain and better for preserving muscle.
For muscle gain
Use a modest surplus, often 150-350 kcal above maintenance. A smaller surplus helps minimize unnecessary fat gain while supporting gym performance and recovery.
What affects calorie needs beyond the formula?
- NEAT: non-exercise movement (walking, standing, fidgeting)
- Training style: resistance training, cardio volume, sports
- Sleep: poor sleep can alter appetite and recovery
- Diet adherence: consistency matters more than perfection
- Metabolic adaptation: long dieting phases can lower expenditure
Best practices for accurate progress
- Track food intake honestly for at least 14 days.
- Use the same weigh-in routine (morning, after bathroom, before food).
- Adjust calories by 100-200 kcal if progress stalls for 2-3 weeks.
- Keep protein intake high to support muscle retention and satiety.
- Don’t change calories based on single-day scale fluctuations.
Important note
This calorie daily expenditure calculator is an educational tool, not medical advice. If you have a medical condition, are pregnant, recovering from an eating disorder, or are under 18, consult a qualified healthcare professional before making significant diet changes.