🔥 TDEE & BMR Calculator
Your TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day. Enter your stats to estimate your BMR and TDEE with the Mifflin–St Jeor equation, then see targets for losing, maintaining, or gaining weight.
Include daily life, not just gym sessions.
Calorie targets by goal
| Goal | Calories | Est. weekly change |
|---|---|---|
| Aggressive fat loss (−20%) | 2,106 | -0.48 kg/week |
| Moderate fat loss (−500) | 2,133 | -0.45 kg/week |
| Mild fat loss (−250) | 2,383 | -0.23 kg/week |
| Maintain | 2,633 | — |
| Lean bulk (+250) | 2,883 | +0.23 kg/week |
| Bulk (+500) | 3,133 | +0.45 kg/week |
Estimates assume a healthy adult. Track your weight for 2–3 weeks and adjust maintenance from what the scale actually does.
How TDEE is calculated
TDEE = BMR × an activity multiplier. BMR (basal metabolic rate) is the energy you would burn at complete rest — roughly 60–70% of the total. The multiplier (1.2 sedentary → 1.9 very active) bundles in everyday movement (NEAT), the thermic effect of food, and exercise. These are estimates: track your weight for 2–3 weeks and adjust your real maintenance from what the scale actually does.
These calculators give population-level estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or managing a health condition, talk to a professional.