Calculate your Total Daily Energy Expenditure — the total calories you burn each day. Get precise targets for cutting, maintenance, and bulking based on your stats.
Fill in the details and
your result appears here.
Both affect BMR calculation — women have slightly lower BMR at same weight/height.
Use current values. TDEE is based on current stats, not your goal weight.
Most office workers are sedentary or lightly active. Be honest for accurate results.
Choose your calorie target based on whether you want to lose, maintain, or gain.
BMR (Mifflin-St Jeor): Male = 10W + 6.25H − 5A + 5 Female = 10W + 6.25H − 5A − 161
Activity factors: Sedentary 1.2 → Very Active 1.9. Each 7,700 calorie deficit = ~1kg fat loss. Protein target: 1.6–2.2g per kg bodyweight for muscle retention.
Total Daily Energy Expenditure — all calories burned in 24 hours including BMR, digestion, and physical activity. Eating at TDEE maintains your current weight.
The Mifflin-St Jeor formula is accurate within ±10% for most people. Track actual weight changes over 2–3 weeks and adjust calories accordingly.
Different formulas (Harris-Benedict, Katch-McArdle, Mifflin-St Jeor) give slightly different results. This uses Mifflin-St Jeor — the most validated for modern populations.
Not necessarily. Many people do well with calorie cycling — more on training days, less on rest days — while averaging their weekly target. What matters most is the weekly total.
TDEE (Total Daily Energy Expenditure) is your maintenance calorie level. Eat 500 calories below TDEE to lose approximately 0.5 kg per week. Eat 500 above to gain. Never go below 1,200 cal/day (women) or 1,500 (men).