How accurate is the TDEE calculation?

The Mifflin-St Jeor equation is considered the most accurate for most people, typically within 10% of actual energy expenditure. For the most accurate results, track your weight and calorie intake for 2-3 weeks and adjust based on real-world changes.

Should I eat my TDEE to maintain weight?

Yes, eating at your TDEE should maintain your current weight. For weight loss, eat 300-500 calories below TDEE. For muscle gain, eat 200-400 calories above TDEE. Start conservative and adjust based on weekly weight trends.

What activity level should I choose?

Be honest — most people overestimate their activity level. 'Sedentary' means desk job with no exercise. 'Lightly active' is 1-3 light workouts per week. 'Moderately active' is 3-5 moderate workouts. Only choose 'Very active' if you train intensely 6-7 days per week.

Why do men need more calories than women?

Men typically have more muscle mass and higher metabolic rates. The Mifflin-St Jeor formula accounts for this with a +5 adjustment for men and -161 for women. This results in roughly 200-400 more calories per day for men of similar size.

🔥 Calorie Calculator (TDEE)

Find your daily calorie needs for any goal

Age

Weight (kg)

Height (cm)

Activity Level

How it works

Find out how many calories you need per day with our free TDEE calculator. Based on the Mifflin-St Jeor equation, it calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using your age, sex, height, weight, and activity level. Get personalized calorie targets for weight loss, maintenance, or muscle gain — no sign-up required.

Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.

Frequently Asked Questions

How accurate is the TDEE calculation?: The Mifflin-St Jeor equation is considered the most accurate for most people, typically within 10% of actual energy expenditure. For the most accurate results, track your weight and calorie intake for 2-3 weeks and adjust based on real-world changes.
Should I eat my TDEE to maintain weight?: Yes, eating at your TDEE should maintain your current weight. For weight loss, eat 300-500 calories below TDEE. For muscle gain, eat 200-400 calories above TDEE. Start conservative and adjust based on weekly weight trends.
What activity level should I choose?: Be honest — most people overestimate their activity level. 'Sedentary' means desk job with no exercise. 'Lightly active' is 1-3 light workouts per week. 'Moderately active' is 3-5 moderate workouts. Only choose 'Very active' if you train intensely 6-7 days per week.
Why do men need more calories than women?: Men typically have more muscle mass and higher metabolic rates. The Mifflin-St Jeor formula accounts for this with a +5 adjustment for men and -161 for women. This results in roughly 200-400 more calories per day for men of similar size.

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