Calculate your Total Daily Energy Expenditure and BMR, then compare calorie targets across six goals — from extreme loss to muscle gain — in a single table, before you commit to one.
Calorie Targets by Goal:
| Goal | Calories/day | Weekly Change |
|---|
Enter your details to see your TDEE and calorie targets
The TDEE calculator (Total Daily Energy Expenditure calculator) estimates the total number of calories your body burns in a day — including movement, exercise, and digestion, not just baseline survival. Rather than asking you to commit to a single weight-loss or muscle-gain goal up front, this free TDEE calculator lays out calorie targets for six different goals side by side, from extreme calorie deficit to muscle-building surplus, so you can see exactly how aggressive or conservative each option is before choosing one.
TDEE measures your true maintenance calorie level: the number of calories you'd need to eat each day to keep your weight stable given your current body size and activity habits. It starts from your Basal Metabolic Rate (BMR) — the calories burned at complete rest — and multiplies it by an activity factor that accounts for exercise, daily movement, and the energy used digesting food (the thermic effect of food). TDEE is typically 20-90% higher than BMR alone, depending on how active your lifestyle is.
This TDEE calculator is designed for anyone who wants an evidence-based number to build a calorie target around — people planning a weight-loss diet, those trying to gain muscle with a calorie surplus, coaches and dietitians onboarding clients, or fitness app users who need a starting daily calorie goal instead of guessing. It's not intended for children, and it should not replace individualized guidance from a doctor or registered dietitian for people managing a diagnosed medical condition.
Most people either guess at their calorie needs or lock into one goal without understanding the trade-offs. A 1,000 kcal/day deficit produces faster results than a 250 kcal/day deficit, but it's also harder to sustain and carries a higher risk of muscle loss and metabolic slowdown. Seeing all six options in one table makes it easier to pick a pace that matches your timeline, appetite, and lifestyle — rather than defaulting to the most extreme number because it looked available.
How this TDEE calculator turns your BMR into six activity-adjusted calorie targets
Roughly 7,700 kcal is stored as 1 kg of body fat. A 500 kcal/day deficit projects to about 0.45 kg/week loss; a 1,000 kcal/day deficit projects to about 0.91 kg/week — faster, but harder to sustain and riskier for muscle loss.
Moving from Sedentary (1.2) to Moderately Active (1.55) can change TDEE by several hundred calories — more impact than most goal adjustments. Pick the tier that matches your actual week, not your ideal one.
Mild loss/gain (±250 kcal/day) is easiest to stick to long-term. Extreme targets (±1,000 kcal/day) work short-term but are harder to sustain and carry more risk of rebound or plateau.
TDEE always starts from BMR, calculated here with Mifflin-St Jeor. See the BMR Calculator for a deeper look at that first step, including alternate formulas.
From entering your details to comparing six calorie targets
Select your gender and enter your current age in years — both feed into the Mifflin-St Jeor BMR formula this calculator starts from.
Type your current weight and height in metric units into the form.
Choose the tier that best matches your typical week, from Sedentary (1.2×) to Extra Active (1.9×).
The calculator computes your BMR with Mifflin-St Jeor, then multiplies it by your activity factor to get your TDEE.
Compare calorie targets and projected weekly weight change across six goals — from extreme loss to muscle gain — in one table and chart.
Using the calculator's own default scenario — a 28-year-old male, 70 kg, 170 cm, Moderately Active
A 28-year-old male weighs 70 kg, is 170 cm tall, and selects the Moderately Active (1.55×) activity level.
Explanation: This 28-year-old male's body burns an estimated 1,628 kcal/day at complete rest (BMR), rising to about 2,523 kcal/day (TDEE) once his moderately active lifestyle is factored in — over 900 kcal/day more than BMR alone, which shows how much activity level affects total energy needs. From this TDEE, the calculator lays out six calorie targets simultaneously: a Mild Loss target of 2,273 kcal/day would project roughly 0.23 kg of fat loss per week, while the more aggressive Loss target of 2,023 kcal/day nearly doubles that pace to about 0.45 kg/week — the trade-off being a harder-to-sustain deficit.
What each of the six calorie-goal levels generally means
| Goal | Daily Adjustment | Consideration |
|---|---|---|
| Extreme Loss | −1,000 kcal/day | Aggressive deficit; harder to sustain and higher risk of muscle loss — best attempted only with professional supervision |
| Loss | −500 kcal/day | A common, moderately aggressive deficit; sustainable for many people short-to-medium term |
| Mild Loss | −250 kcal/day | A gentle, highly sustainable deficit — often the best starting point for long-term fat loss |
| Maintenance | 0 kcal/day | Keeps your weight stable at your current activity level |
| Mild Gain | +250 kcal/day | A gentle surplus that favors lean muscle gain with minimal fat gain |
| Gain | +500 kcal/day | Faster weight gain; typically comes with a larger share of fat gain alongside muscle |
If you're unsure which goal to pick: Mild Loss, Maintenance, or Mild Gain are generally the easiest to sustain and adjust over time, since they require smaller behavior changes than the Extreme or standard Loss/Gain options.
If you choose a more aggressive goal: track your actual weight trend for 2-3 weeks and be ready to moderate the target if progress feels unsustainable or energy levels drop significantly.
This result is for informational purposes only and is not a medical diagnosis. TDEE is a population-based estimate built on formulas and activity tiers, not a personal metabolic measurement — it does not know your individual health history, hormone levels, or medical conditions.
This calculator provides educational estimates only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Results may vary depending on individual health conditions. Always consult a qualified healthcare professional regarding medical concerns.
Where a fast, activity-adjusted daily calorie estimate is genuinely useful
Pick a deficit level and use it as your starting daily calorie target.
Use the Mild Gain or Gain targets as a starting point for a lean bulk.
Find the number that should keep your weight stable at your current activity level.
Athletes can use TDEE to avoid under-fueling during high-volume training blocks.
Plan a week of meals around a fixed daily calorie budget from your chosen goal.
See how switching from Sedentary to Very Active changes your calorie needs before committing to a new routine.
Bring an objective TDEE number into a virtual nutrition consultation.
Set the daily calorie goal in a food-tracking app using your chosen TDEE-based target.
Recalculate TDEE at the start of each cutting or bulking phase as your weight changes.
Recheck your TDEE after weight loss, since a lower body weight typically means a lower TDEE too.
Trainers and coaches can use the six-goal table as a starting conversation point with new clients.
Students and educators can use it to illustrate how BMR, activity, and goals combine into a calorie target.
What this TDEE calculator does well, and where it can't replace professional advice
The five activity tiers this calculator lets you choose from
| Activity Level | Multiplier | Typical Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little to no exercise |
| Lightly Active | × 1.375 | Light exercise 1-3 days per week |
| Moderately Active | × 1.55 | Exercise 3-5 days per week (default) |
| Very Active | × 1.725 | Hard exercise 6-7 days per week |
| Extra Active | × 1.9 | Twice-daily training or a physically demanding job |
Summary: This TDEE calculator gives you an instant, free Total Daily Energy Expenditure estimate built on the Mifflin-St Jeor formula, with six calorie targets — from extreme loss to muscle gain — and projected weekly weight change for each, in one comparison table. Pair it with the BMR Calculator to see the resting-only baseline it's built on, or the Calorie Calculator for a deeper daily calorie and macro plan.
Common questions about TDEE calculations
Official guidance to complement this calculator — not a substitute for licensed medical advice
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