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Free Tool
Understand how many calories your body burns each day. Your Total Daily Energy Expenditure is the foundation for any nutrition plan, whether you want to lose fat, maintain weight, or build muscle.
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating BMR.
Male: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Female: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Note: These are estimates. Individual metabolism varies based on genetics, body composition, hormones, and more. Use your TDEE as a starting point and adjust based on real-world results over 2-4 weeks.
Log your meals, track calories against your TDEE, and get coached by a real personal trainer — all in one app.
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