Calculate your Total Daily Energy Expenditure based on your activity level.
TDEE Calculator
Health
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Enter weight, height, age, and gender.
Select your typical activity level.
Click Calculate to see your daily calorie needs.
TDEE = BMR × Activity Factor. This is your maintenance calorie intake — eat less to lose weight, more to gain. The Mifflin-St Jeor equation is used for BMR.
Eat 300–500 calories below your TDEE for safe, sustainable weight loss of ~0.3–0.5 kg per week.