❤️ Health Calculator

TDEE Calculator

TDEE is the total calories you burn daily including basal metabolism and all activity. It is the foundation of any nutrition plan. Use it to set calorie targets for weight loss, maintenance, or gain.

How to Use This Tool

  1. Enter your gender, age, weight, and height.
  2. Select your activity level (be honest).
  3. Click Calculate to see BMR, TDEE, and calorie targets.
  4. Subtract 500 for weight loss, add 500 for weight gain.

The Formula

BMR (Mifflin-St Jeor) + Activity Multiplier = TDEE. Men: 10W + 6.25H - 5A + 5. Women: 10W + 6.25H - 5A - 161.

Why It Matters

You are a 30-year-old male, 6'0", 180 lbs, moderately active. Your TDEE is ~2,650 calories/day to maintain weight. To lose 1 lb/week, eat 2,150 calories. To gain muscle, eat 2,900 with high protein.
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