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Health
TDEE Calculator
Daily calorie needs based on activity level
Runs locally in your browser
Parameters
Results
- TDEE (maintenance)
- 2,556 kcal
- Weight loss (−500)
- 2,056 kcal
- Weight gain (+500)
- 3,056 kcal
How it works
Estimates Total Daily Energy Expenditure (TDEE) — maintenance calories including your activity level.
Who it's for: Anyone setting calorie targets for weight loss, maintenance, or muscle gain using US customary units.
Derives BMR via Mifflin-St Jeor, then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Shows TDEE (maintenance) — calories to stay at current weight.
Includes quick targets for weight loss (−500 kcal) and weight gain (+500 kcal).
How to use
- Select Sex and enter Weight (lb), Height (in), and Age (years).
- Choose Activity honestly: desk job with no exercise = Sedentary; 3–5 workouts/week = Moderate.
- Read TDEE (maintenance) — your estimated daily calorie budget at current weight.
- For fat loss, note Weight loss (−500) — roughly one pound per week for many adults.
- For muscle gain, note Weight gain (+500) — a moderate surplus for lean bulking.
- Track weight for 2–3 weeks and adjust calories if the scale does not move as expected.
Good to know
- The ±500 kcal rules are starting points — metabolic adaptation and NEAT changes may require fine-tuning.
- Very active athletes may need custom factors beyond the highest preset.