Calculate your total daily energy expenditure from BMR and activity level, with calorie targets to lose, maintain or gain weight. Free and instant.
How TDEE is calculated
Total Daily Energy Expenditure is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Eating roughly 500 kcal below TDEE loses about 0.5 kg per week; 500 kcal above gains at a similar rate.
TDEE = BMR × activity factor (1.2–1.9)Frequently asked questions
How fast can I safely lose weight?
Most guidelines suggest 0.25–0.5 kg per week — a deficit of roughly 250–500 kcal/day from TDEE. Faster loss risks muscle and nutrient loss. Consult a professional before large changes; this is general information, not medical advice.
Which activity level should I pick?
Count structured exercise and an active job, not routine chores. Most desk workers who train a few times a week fall under Light or Moderate. When in doubt, pick the lower level and adjust after 2–3 weeks of real-world results.
Do I need to eat back exercise calories?
No — the activity factor already includes your typical exercise. Only adjust for unusually hard or long sessions.
Last updated: 7 July 2026
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For information only — not medical advice. HealthMint · MintKit