Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn each day. Perfect for weight loss, muscle gain, or maintenance goals.
| Goal | Daily Calories | Weekly Change |
|---|---|---|
| Extreme Weight Loss | 1546 cal | -1 kg/week |
| Weight Loss | 2046 cal | -0.5 kg/week |
| Mild Weight Loss | 2296 cal | -0.25 kg/week |
| Maintenance (TDEE) | 2546 cal | 0 kg/week |
| Mild Weight Gain | 2796 cal | +0.25 kg/week |
| Weight Gain | 3046 cal | +0.5 kg/week |
| Fast Weight Gain | 3546 cal | +1 kg/week |
Your TDEE
2546
calories/day
Basal Metabolic Rate (BMR)
1643 cal/day
Calories burned at rest
Activity Calories
903 cal/day
Additional calories from activity
Quick Goals:
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR (calories burned at rest) plus calories burned through physical activity, exercise, and digesting food. This is your maintenance calorie level.
TDEE is calculated by first determining your BMR using formulas like Mifflin-St Jeor, then multiplying by an activity factor based on your lifestyle. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active).
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE is BMR plus all additional calories burned through daily activities and exercise.
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. Avoid extreme deficits below 1200 calories (women) or 1500 calories (men).
The Mifflin-St Jeor equation is generally considered most accurate for most people. However, all formulas are estimates. For best results, track your weight for 2-3 weeks and adjust your calorie intake based on actual results.