BMR · Maintenance · Macro targets
TDEE Calculator
Estimate how many calories you burn each day, then set a lose, maintain, or gain target you can actually track.
BMR
—
TDEE (maintain)
—
Your target
—
Targets use Mifflin–St Jeor × activity. A ~500 kcal gap ≈ 0.5 kg/week. Track real intake with photo scans so the plan matches the plate.
TDEE — total daily energy expenditure — is the number of calories your body burns in a full day: resting metabolism plus movement, work, and training. A TDEE calculator estimates that number from sex, age, height, weight, and activity so you can set a maintenance intake, a fat-loss deficit, or a surplus for gaining weight.
BMR vs TDEE
BMR (basal metabolic rate) is the energy you would burn at complete rest. TDEE multiplies BMR by an activity factor. This tool uses the Mifflin–St Jeor equation — widely used in clinical and coaching settings — then applies standard activity multipliers. The result is an estimate, not a lab measurement; refine it by tracking weight for 2–3 weeks and adjusting.
From TDEE to a plan that works
Knowing maintenance is step one. Step two is eating to a target. For fat loss, a ~500 kcal daily deficit usually trends toward ~0.5 kg per week; for gain, flip the sign. Step three is measuring intake without quitting — that is where the AI calorie tracker helps. Snap meals, hit your number, and use Goals (free account) to keep the target on screen. Pair with a BMI check and, if you train, an exercise calorie calculator.
Why photo tracking beats guessing
Most people under-estimate snacks and restaurant oil by hundreds of calories. A daily target only works if logged intake is honest enough. Photographing meals removes the food-database grind so you can stay consistent long enough for the TDEE math to show up on the scale. Read how to lose weight or how to gain weight for the full habit stack.
Frequently asked questions
- What does TDEE mean?
- Total Daily Energy Expenditure — the calories you burn in a day including rest, daily movement, and exercise. Eat near TDEE to maintain weight; below to lose; above to gain.
- Which formula does this TDEE calculator use?
- Mifflin–St Jeor for BMR, multiplied by common activity factors (1.2 sedentary through 1.9 very active). It is a strong default for adults who are not elite athletes.
- Is the TDEE calculator free?
- Yes, fully free in the browser. Create an account to save the target as a goal and compare it with meals you scan from photos.
- How big should my calorie deficit be?
- A deficit around 300–500 kcal/day is sustainable for most people and roughly maps to 0.25–0.5 kg of fat loss per week. Larger cuts raise hunger and muscle loss risk.
- Should I eat back exercise calories?
- If your activity level already includes training, do not fully add every workout on top or you may erase the deficit. Use the exercise calculator for curiosity; trust weekly weight trend more than any single day.