Daily Calorie Needs & TDEE
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with your activity level. Knowing this number is the foundation of any nutrition plan — whether you want to lose weight, gain muscle, or maintain your current physique. This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for most adults.
For weight loss, a moderate deficit of 300–500 calories below TDEE is generally recommended. For muscle gain, a small surplus of 200–300 calories works well. Adjust your activity level honestly for the best estimate, and re-calculate as your weight or routine changes. No data is saved — your information stays entirely on your device.