TDEE Calculator How Many Calories Do You Actually Burn?

Find your Total Daily Energy Expenditure — the exact number of calories your body burns each day — plus your personalized targets for weight loss, maintenance, or muscle building.

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  • Mifflin-St Jeor Formula used
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TDEE Calculator

Find how many calories you burn each day, plus your calorie target, macros, and timeline.

Your details

Activity level
Your goal
Enter your details and select calculate to see your daily calorie burn and targets.
Calculate first to see your protein, carb, and fat targets for the day.
Add a goal weight, then calculate to see how long each pace would take.

When willpower alone cannot hold a calorie deficit

AHC physicians build personalized GLP-1 protocols that reduce hunger so your target gets easier to keep. Compounded semaglutide from $129 a month. Compounded tirzepatide from $169 a month. All online, no clinic visit.

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Educational estimate only, based on the Mifflin-St Jeor formula and standard activity multipliers. Individual metabolic rates vary. This tool does not provide medical advice. Consult a licensed provider before changing your diet or treatment.

What Is TDEE?

Total Daily Energy Expenditure is the complete picture of your daily calorie burn — not just exercise, but everything your body does to stay alive and active.

The Mifflin-St Jeor Formula (Most Accurate for General Population)

Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
TDEE = BMR × Activity Multiplier (1.2 to 1.9 depending on exercise level)
Weight loss deficit: TDEE − 300 to 750 calories = safe fat loss range
Medical Disclaimer: The TDEE calculator provides estimates based on the Mifflin-St Jeor formula and published activity multipliers. These are mathematical approximations and individual metabolic rates vary. This tool is for informational purposes only and does not constitute medical or nutritional advice. For personalized guidance, consult a licensed registered dietitian or healthcare provider. Compounded GLP-1 medications at AHC are not FDA-approved finished products. All prescriptions are issued by independently licensed U.S. healthcare providers.

Also try: Body Fat Calculator · BMI Calculator · Weight Loss Calculator

Activity Level Guide

Most people overestimate their activity level. Choose the option that honestly reflects your typical week — not your best week.

Level

Multiplier

Who It Fits

Sedentary

×1.20

Desk job, driving, minimal walking — fewer than 5,000 steps/day

Lightly Active

×1.375

1–3 days of exercise per week at moderate intensity

Moderately Active

×1.55

3–5 days of exercise per week — the most common category for people actively trying to get fit

Very Active

×1.725

Hard exercise 6–7 days per week; physically demanding job

Athlete

×1.90

Twice-daily training; competitive athlete; construction or labor-intensive job

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FAQs — TDEE Calculator

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest — just to keep your heart beating, lungs breathing, and temperature regulated. It accounts for 60–75% of total calorie burn. TDEE adds the energy burned through all daily activity — walking, digesting food, exercising, and everything else. TDEE is the number that matters for weight management because it reflects your actual total daily burn.
One pound of fat contains approximately 3,500 calories. To lose one pound per week, you need a daily deficit of 500 calories below your TDEE. This produces a safe, sustainable rate of fat loss. Deficits above 750–1,000 calories per day increase the risk of muscle loss, nutrient deficiency, and metabolic adaptation that makes ongoing weight loss harder.
TDEE often surprises people on the high side because it accounts for all sources of calorie burn — not just intentional exercise. Non-Exercise Activity Thermogenesis (NEAT), which includes walking, standing, and daily movement, accounts for 200–900 calories per day depending on lifestyle. The Thermic Effect of Food (digesting meals) adds another 8–10% on top of BMR. The result is a total burn significantly higher than most people estimate.
Weight loss stalls typically occur for two reasons: first, your TDEE decreases as you lose weight (a smaller body burns fewer calories), meaning the same deficit becomes progressively smaller. Second, prolonged calorie restriction triggers adaptive thermogenesis — the body lowers resting metabolic rate and increases hunger hormones to resist further weight loss. Recalculating your TDEE every 10–15 pounds of weight loss and adjusting your calorie target accordingly prevents this plateau.
Yes. GLP-1 medications like semaglutide and tirzepatide reduce the neurological hunger signal that makes calorie restriction so difficult to sustain. By activating GLP-1 receptors in the brain’s hypothalamus, these medications reduce food preoccupation (often called “food noise”) and produce a stronger, earlier satiety signal — making it genuinely easier to maintain a calorie deficit without constant effort. Clinical trials show 15–22% total body weight loss with GLP-1 therapy.

Your TDEE Tells the Story. AHC Helps You Change It.

When willpower alone can’t hold a calorie deficit, GLP-1 therapy changes the biological equation. Physician-supervised programs starting at $129/month.

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