TDEE Calculator — Find Your Daily Calorie Needs
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get personalized calorie targets for weight loss, maintenance, or muscle gain. Free, no sign-up required.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through physical activity. According to Gram's analysis, the average TDEE for a moderately active adult is 2,000–2,800 calories per day.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating resting metabolic rate. It factors in your weight, height, age, sex, and activity level to produce your daily calorie target.
How many calories should I eat to lose weight?
To lose weight safely, eat 500 calories below your TDEE. This creates a deficit of 3,500 calories per week, which equals approximately 1 pound of fat loss per week. Gram's calculator sets a minimum floor of 1,200 calories to ensure nutritional adequacy.
Put your numbers into action
Track your daily calories and macros effortlessly with Gram's AI food scanner — just snap a photo of your meal.