TDEE Calculator — Find Your Daily Calorie & Macro Targets
Enter your stats below to calculate your BMR, TDEE, and daily macro targets for your goal. Uses the Mifflin-St Jeor equation — the most accurate formula for the general population.
Gender
Unit
Activity Level
Goal
Daily Target — Maintain
Maintenance
BMR
1,628
TDEE
2,523
BMI
24.2
Normal
Daily Macros
Understanding Your TDEE Results
Your TDEE (Total Daily Energy Expenditure) is the most important number for managing body weight. It represents the total calories your body burns in 24 hours — including your resting metabolism, digestion (thermic effect of food), and all physical activity.
How to Use Your TDEE
Lose Weight
Eat 300–500 kcal below TDEE
Aim for 0.5–1% bodyweight lost per week. Larger deficits cause muscle loss.
Maintain Weight
Eat at your TDEE
Track for 2–3 weeks and adjust ±100 kcal based on scale movement.
Build Muscle
Eat 200–300 kcal above TDEE
Small surplus minimises fat gain. Beginners can build muscle even in a slight deficit.
Activity Level Guide
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Office job, little to no exercise | × 1.2 |
| Lightly Active | Walking, light gym 1–3 days/week | × 1.375 |
| Moderately Active | Gym 3–5 days/week | × 1.55 |
| Very Active | Hard training 6–7 days/week | × 1.725 |
| Extra Active | Physical job + daily training / athlete | × 1.9 |
Most Indians working desk jobs fall into Sedentary or Lightly Active. If you go to the gym 3–4 times a week but sit at a desk otherwise, choose Moderately Active. Do not overestimate your activity level — this is the most common reason people don't lose weight despite "eating right."
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including all physical activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier. Your TDEE is the number of calories you need to eat to maintain your current weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. TDEE includes BMR plus all calories burned through daily activities and exercise. For a sedentary person, TDEE is approximately 1.2× BMR. For a very active person, it can be 1.7–1.9× BMR.
How many calories should I eat to lose weight?
To lose weight, eat in a caloric deficit — less than your TDEE. A deficit of 500 calories/day leads to approximately 0.5 kg of fat loss per week (since 1 kg of fat ≈ 7,700 calories). Do not go below 1,200 calories/day for women or 1,500 for men. Our calculator automatically applies a 500 kcal deficit for the weight loss goal.
What are macros and why do they matter?
Macros (macronutrients) are protein, carbohydrates, and fat — the three main sources of calories. Protein provides 4 kcal/g, carbs 4 kcal/g, and fat 9 kcal/g. The macro split matters because: protein preserves muscle mass (especially important in a deficit), fat is essential for hormones, and carbs fuel exercise and brain function. Our calculator uses a 25% protein / 40% carb / 30% fat split for most goals.
Which BMR formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for the general population. The formula is: Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. It is more accurate than the older Harris-Benedict equation, especially for people who are overweight.
How accurate is the TDEE calculator?
TDEE calculators give an estimate, not an exact number. The Mifflin-St Jeor equation is accurate within ±10% for most people. Use the result as a starting point: track your weight for 2–3 weeks while eating at the suggested calories, then adjust up or down by 100–200 calories based on real results. Individual metabolism, muscle mass, and genetics cause variation.