TDEE Calculator - Easily calculate your calorie needs

The result is two numbers. Your BMR is what your body burns if you lay still all day: breathing, heartbeat, temperature, brain. For most people that is sixty to seventy percent of the total. Your TDEE is that BMR multiplied by what you do in a day — walking, working, training, digesting.

The calculation uses the revised Harris-Benedict formula, which takes age, sex, weight and height into account. It remains an estimate: muscle mass, medication and recovery after a hard workout shift the number. Use it as a starting point, weigh yourself at set times for two weeks and adjust based on what the scale tells you.

If you want to lose weight, aim for roughly three hundred to five hundred kilocalories below your TDEE. If you want to gain muscle mass, you'll be a few hundred above it instead — with enough protein alongside. In both cases it helps to know what's in your meal: every product page lists the calories, protein, carbs and fat per serving.