Calculate your Total Daily Energy Expenditure — how many calories you need each day to maintain, lose or gain weight based on your body and activity level.
Fill in the details to get your result.
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation — the most accurate for most people. TDEE = BMR × activity multiplier. For weight loss, a 500 kcal/day deficit creates approximately 0.5kg/week loss (1 pound). A 300 kcal surplus supports gradual muscle gain of ~0.2–0.3kg/week in trained individuals.