TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula with goals and macro estimates.
Related Tools
Frequently Asked Questions
What activity level should I select?
Sedentary: desk job, little/no exercise. Lightly active: light exercise 1–3 days/week. Moderately active: moderate exercise 3–5 days/week. Very active: hard exercise 6–7 days/week. Extra active: physical job + daily training. Most people overestimate their level.
How accurate is TDEE calculation?
Formula-based TDEE (Mifflin-St Jeor, Harris-Benedict) is accurate to ±10–15% for most people. Individual metabolism varies. Track actual weight change over 2–3 weeks and adjust calories accordingly.
How many calories should I eat to lose 1 kg per week?
1 kg of body fat ≈ 7,700 calories. A 1,100 calorie/day deficit produces approximately 1 kg/week loss. However, deficits this large can cause muscle loss. A deficit of 500–750 cal/day (0.5 kg/week) is more sustainable.