๐ฅ TDEE Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) โ the total calories you burn each day. Get personalized calorie targets for weight loss, maintenance, or muscle gain.
๐ Understanding TDEE, BMR, and Calorie Targets
BMR (Basal Metabolic Rate)
Your BMR is the calories your body burns at complete rest โ just to keep you alive (breathing, circulation, cell production). This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for the general population.
TDEE (Total Daily Energy Expenditure)
TDEE is your total daily calorie burn including exercise and daily activity. This is how many calories you need to maintain your current weight.
๐ฏ Set Your Calorie Target
| Goal | Daily Calories | Expected Result |
|---|---|---|
| Weight Loss | TDEE โ 500 kcal | ~1 lb / week loss |
| Maintenance | TDEE | Stable weight |
| Muscle Gain | TDEE + 300 kcal | ~0.5 lb / week gain |
โ FAQ
Why am I not losing weight even in a deficit?
Common reasons: 1) Underestimating calorie intake (tracking errors); 2) Overestimating exercise calories burned; 3) Water retention masking fat loss; 4) Metabolic adaptation from prolonged dieting. Try tracking everything for 2 weeks before adjusting.
How accurate is the Mifflin-St Jeor formula?
It's considered the most accurate BMR equation for most people, with error margins of ~10%. Individual variation exists, so use the result as a starting point and adjust based on real-world weight changes.
How should I split my macros?
A balanced approach: Protein 25-35%, Carbs 40-55%, Fats 20-30%. For muscle gain, increase protein to ~0.8-1g per pound of body weight. For weight loss, higher protein helps preserve muscle and increases satiety.
Can I lose weight without exercise?
Yes. Weight loss is primarily driven by calorie deficit, and diet is the biggest lever. However, exercise helps preserve muscle mass, improves metabolic health, and makes long-term maintenance easier.