Calculate your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain, lose, or gain weight. Uses the Harris-Benedict formula.
yr
kg
cm
BMR
—
TDEE (maintain)
—
Lose 0.5 kg/wk
—
Gain 0.5 kg/wk
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Harris-Benedict formula
This calculator uses the revised Harris-Benedict formula (1984) to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplies by an activity factor to get your TDEE.
Men BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age)
Women BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age)
To lose 0.5 kg per week, subtract ~500 kcal/day from TDEE. To gain 0.5 kg/week, add ~500 kcal/day. These are estimates; individual metabolism varies. Consult a healthcare professional before significant dietary changes.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including exercise and daily activities. Eating at your TDEE maintains weight; eating below it causes weight loss; eating above it causes weight gain.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest — just to keep organs functioning. TDEE is BMR multiplied by an activity factor that accounts for exercise and movement. TDEE is always higher than BMR.
How many calories should I eat to lose weight?
A calorie deficit of 500 kcal/day below your TDEE typically produces around 0.5 kg of weight loss per week. A deficit larger than 1000 kcal/day is generally not recommended without medical supervision.