TDEE Calculator
Find your calorie intake
Calculate your daily calorie needs based on age, weight, height and activity level. Free and accurate.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your basal metabolic rate (BMR), the thermic effect of food (TEF), and all physical activity.
Your TDEE is your maintenance calorie level: eat exactly your TDEE and your weight stays the same. Eat more and you gain. Eat less and you lose. That's the foundation of every nutrition plan.
The Mifflin-St Jeor formula
We use the Mifflin-St Jeor formula (1990), the most accurate and widely recommended formula for BMR calculation. Studies show it is about 10% more accurate than the older Harris-Benedict formula.
TDEE = BMR x activity multiplier. The multipliers are based on the Harris-Benedict activity scale from 1919 - still the most practical in use today.
Activity levels explained
- Sedentary (x1.20): Desk job, no regular exercise. Most people underestimate how sedentary they actually are.
- Lightly active (x1.375): Light exercise or sport 1-3 days per week. Walking, casual cycling.
- Moderately active (x1.55): Exercise 3-5 days per week. The most accurate level for most strength trainers.
- Very active (x1.725): Hard training 6-7 days per week. Competitive athletes.
- Extremely active (x1.90): Physical job plus daily training. Rarely applies.
Rule of thumb: Most people overestimate their activity level. Start with "moderately active", track your weight for 4 weeks, and adjust based on the actual change.
Using your TDEE in practice
Weight loss
A deficit of 300-500 kcal/day is optimal for sustainable fat loss without muscle loss. This gives about 0.3-0.5 kg/week of weight loss.
Muscle gain
A surplus of 200-400 kcal/day supports muscle growth without excessive fat gain. Aim for 1.6-2.2 g/kg bodyweight of protein daily.
Maintenance
Eating at your TDEE is the healthiest long-term approach. Gainfully tracks your weight and adjusts your TDEE automatically as you progress.
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Frequently asked questions
How accurate is the TDEE calculator?
TDEE formulas have an accuracy of about 10-15%. They are accurate enough as a starting point. The only way to find your exact TDEE is empirically: track calories for 4 weeks and observe whether your weight rises, falls or stays stable.
Should I recalculate my TDEE?
Yes - after losing more than 5 kg, changing your activity level, or every 3 months as a rule of thumb. Gainfully recalculates automatically when you log your weight.
Does strength training count toward my activity level?
Yes. Strength training 3-4 times per week typically corresponds to "moderately active". The direct calorie burn during lifting is lower than many expect (200-400 kcal per session), but EPOC (afterburn) and increased muscle mass raise your daily BMR.