TDEE Calculator
Daily energy needs for your real activity level.
Estimate how many calories you burn in a day, then see what mild deficit, classic deficit and surplus targets look like on top of it.
How this is calculated
Methodology & sources
- Formula: Mifflin MD, St Jeor ST, et al., "A new predictive equation for resting energy expenditure in healthy individuals," Am J Clin Nutr 1990;51(2):241-7
- Activity factors: TDEE = BMR × 1.2–1.9. The five multipliers are the standard convention (Harris-Benedict tradition), not values from a single trial — popularized by "Energy and protein requirements," Joint FAO/WHO/UNU Expert Consultation, WHO Technical Report Series 724 (1985)
- Deficit pacing: A daily deficit of 500 kcal ≈ 1 lb/week — NHLBI, "Facts About Healthy Weight"
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.