Understanding Your Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

BMR and TDEE Explained

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions. Our calculator uses the accurate Mifflin-St Jeor equation to estimate this.

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It is determined by multiplying your BMR by an activity factor that corresponds to your weekly exercise level. This gives you a baseline for your daily "maintenance" calories.

Using TDEE for Your Fitness Goals

• To Lose Weight: You need to consume fewer calories than your TDEE. A deficit of 500 calories per day is a common goal, which typically results in about 0.5 kg (1 lb) of weight loss per week.
• To Maintain Weight: Consume a number of calories equal to your TDEE.
• To Gain Weight: You need to consume more calories than your TDEE. A surplus of 500 calories per day is a common goal for steady muscle gain, when combined with resistance training.

Remember, this calculator provides an estimate. Your actual calorie needs may vary. It's always best to consult with a healthcare professional or registered dietitian for personalized advice.