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TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to know exactly how many calories you need to lose weight, maintain, or build muscle. Updated for 2025.
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Understanding Your Calorie Needs in 2025
Weight loss, maintenance, or muscle gain all come down to one thing: calories in vs. calories out. Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, accounting for your basal metabolic rate (BMR) and your physical activity. This calculator uses the scientifically-validated Mifflin-St Jeor equation to give you an accurate starting point.
💡 Expert Tip from Sarah Jenkins, RD
The biggest mistake I see clients make? Overestimating their activity level and underestimating portion sizes. If you work a desk job and go to the gym 3 times a week, you're "Lightly Active" at best—not "Moderate." And that "small" coffee with cream? That's 200 calories you didn't track. Be brutally honest with yourself, or you'll wonder why you're not losing weight despite "eating 1,500 calories."
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's calculated by taking your BMR (the calories you burn just staying alive) and multiplying it by an activity factor. The formula breaks down as:
TDEE = BMR × Activity Multiplier
Where BMR is calculated using the
Mifflin-St Jeor equation:
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
(W = weight in kg, H = height in cm, A = age in years)
⚠️ Common Mistake: The 500-Calorie Myth
You've heard "cut 500 calories a day to lose 1 lb per week." That's oversimplified. A 500-calorie deficit works if you're a 200-lb man, but for a 130-lb woman, that might be too aggressive and trigger metabolic slowdown. A better rule: cut 10-20% of your TDEE for sustainable fat loss. Anything more risks muscle loss, fatigue, and binge cycles.
How to Use Your TDEE for Weight Loss
Once you know your TDEE, creating a calorie deficit is simple—in theory. Here's the reality:
- 250-calorie deficit (Mild Loss): Sustainable, minimal muscle loss. Best for people close to their goal weight or who strength train regularly.
- 500-calorie deficit (Standard Loss): The "sweet spot" for most people. You'll lose about 0.5 kg (1 lb) per week without feeling miserable.
- 1,000-calorie deficit (Extreme): Only recommended for very obese individuals under medical supervision. High risk of nutrient deficiency and muscle wasting.
The Activity Level Dilemma
Be honest: walking 10,000 steps a day does NOT make you "Very Active." Here's what each level actually means:
- Sedentary (1.2): Desk job, minimal walking, no intentional exercise.
- Lightly Active (1.375): Desk job + 3 gym sessions per week, or active job (teacher, nurse).
- Moderately Active (1.55): Physical job + gym, or 5-6 intense workouts per week.
- Very Active (1.725): Labor-intensive job + daily training (construction worker who also runs).
- Athlete (1.9): Training 2x per day (e.g., professional athletes, marathon prep).
References & Further Reading
- Mifflin, M.D., et al. A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition.
- National Institutes of Health. Aim for a Healthy Weight.
Reviewed by Sarah Jenkins, RD
Registered Dietitian & Sports Nutritionist
Sarah specializes in evidence-based nutrition and has helped hundreds of clients achieve sustainable weight loss.
Frequently Asked Questions
How accurate is this calorie calculator?
It's a solid estimate. The Mifflin-St Jeor equation is widely considered the most accurate for most people, but it can't know your exact metabolism or genetics. Use this number as a starting point, track your weight for 2 weeks, and adjust if needed.
Should I eat back my exercise calories?
Generally, no. Most fitness trackers overestimate how much you burn (sometimes by a lot). If you eat back everything you 'burned', you might wipe out your deficit. Think of exercise calories as a bonus buffer.
What if I stop losing weight?
Plateaus happen. If the scale hasn't moved in 3 weeks, recalculate your calories (since you weigh less now!) or try to move a bit more. Don't panic and starve yourself—that usually backfires.