Free tools / TDEE Calculator
TDEE Calculator
Find out how many calories you burn each day, your maintenance level, and where to set your intake for fat loss.
Enter your age, height and weight to see your numbers.
Estimate based on the Mifflin-St Jeor equation. General wellness information, not medical advice.
Numbers are the easy part.
FIIT turns a photo of your meal into calories and macros, then coaches you daily so you actually hit the target.
Free to download · iPhone · Android coming soon
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including your basal metabolic rate (the energy needed just to stay alive), the energy used digesting food, everyday movement, and exercise. Eat around your TDEE and your weight stays stable. Eat below it and you lose weight. Eat above it and you gain.
How this calculator works
It estimates your basal metabolic rate with the Mifflin-St Jeor equation, which is widely regarded as the most accurate of the common formulas for the general population, then multiplies by an activity factor. The result is an estimate, real-world TDEE varies by roughly ±10% between people. The best way to calibrate it is to log your food and weigh yourself for two to three weeks, then adjust.
How to use your result
For steady fat loss, most people do well eating 300–600 kcal below TDEE, which lands around 0.25–0.5 kg (0.5–1 lb) a week. Bigger deficits lose weight faster but make muscle loss, hunger and rebound eating more likely. If you would rather not work it out by hand, FIIT sets a target for you and adjusts it from your actual weight trend.
Frequently asked questions
What is a good TDEE for weight loss?
There is no single number, it depends on your size, age, sex and activity. Calculate yours above, then subtract 300–600 kcal per day for a sustainable loss of about 0.25–0.5 kg (0.5–1 lb) per week.
Is TDEE the same as BMR?
No. BMR is the calories you burn at complete rest. TDEE is BMR plus everything else: digestion, daily movement and exercise. TDEE is always higher than BMR.
How accurate is a TDEE calculator?
It is a starting estimate, typically within about 10% for most people. Track your intake and weight trend for 2–3 weeks; if your weight is not moving as expected, adjust your calories by 100–200.
FIIT provides general wellness information, not medical advice. Consult a healthcare professional before changing your diet.