TDEE Calculator
Calculate your daily calories and get a free weight loss plan.
Track Your TDEE Plan Automatically
CaloBurner uses this exact TDEE formula to generate your personalized plan. Then it tracks your calories, macros, and steps daily with AI photo scanning. No manual math required.
How This TDEE Calculator Works
This calculator uses the Mifflin-St Jeor equation[1], which research has shown to be the most accurate predictive formula for estimating basal metabolic rate in the general population. The formula was published in 1990 and has been validated across multiple studies and populations.
The Mifflin-St Jeor BMR formula is:
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Unlike most TDEE calculators that use vague activity multipliers (1.2 for sedentary, 1.55 for moderate, etc.), this calculator uses your actual daily step count to estimate activity calories. Steps are the largest component of non-exercise activity thermogenesis (NEAT) for most people, making them a far more accurate input than self-reported activity levels.
Step calorie burn is adjusted for your body weight and biological sex, based on metabolic cost of walking research[2]. A heavier person burns more calories per step than a lighter person, and the calculator accounts for this automatically.
Why Steps Are Better Than Activity Multipliers
Traditional TDEE calculators ask you to select an activity level from a dropdown: sedentary, lightly active, moderately active, very active. The problem is that most people overestimate their activity level. Someone who sits at a desk all day but exercises three times a week might select "moderately active," when their actual daily energy expenditure is closer to "lightly active."
Daily step count is objective and measurable. Your phone or watch counts your steps automatically. There is no guesswork. This calculator converts your step count into calories burned using a formula that accounts for your weight (heavier people burn more per step) and biological sex (differences in average stride length and body composition).
This is the same approach used in the CaloBurner app, where the built-in step counter syncs with Apple Health and dynamically adjusts your calorie targets based on how active you are each day.
Understanding Your Calorie Deficit Plan
When you expand the weight loss plan section above, the calculator does more than just subtract calories from your TDEE. It creates a structured plan that splits your deficit between eating less and moving more, based on your preference.
Activity-focused puts 65% of your deficit on additional steps and 35% on reduced food intake. This is ideal if you enjoy walking and prefer to eat more freely. Diet-focused flips this ratio (65% diet, 35% activity), which works better if you prefer fewer steps and tighter food control. Balanced splits it 50/50.
The calculator sets your daily step goal between 8,000 and 15,000 steps (capped for safety and sustainability). It also enforces calorie floors (1,500 for men, 1,200 for women)[4] and maximum deficit limits to prevent excessively aggressive plans.
Macro targets are calculated with protein at 2g per kilogram of bodyweight (the research-backed level for preserving muscle during a deficit[3]), fat at the higher of 0.8g/kg or 25% of calories (for hormonal health), and carbohydrates filling the remaining calories.
How Many Calories Do You Burn a Day?
If you have ever searched "how many calories do I burn a day," your TDEE is the answer. Total Daily Energy Expenditure is the complete picture of your daily calorie burn, combining the calories your body uses at rest (BMR) with everything you do on top of that: walking, exercising, even digesting food. The calculator above gives you this number based on your age, weight, height, sex, and daily step count.
How many calories should you burn a day? That depends on your goal. If you want to maintain your current weight, you simply need to eat around your TDEE. If you are asking how many calories you should burn to lose weight, the answer is not about burning more. It is about creating a consistent calorie deficit below your TDEE, typically 300 to 750 calories per day. You can achieve this by eating less, moving more, or a combination of both.
For a detailed breakdown of how many calories specific exercises burn, check out the calories burned calculator hub. Pairing your TDEE with exercise-specific calorie data gives you the most complete view of your energy balance.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), the thermic effect of food, and all physical activity like walking and exercise. Knowing your TDEE is essential for weight management because it tells you how many calories you need to eat to maintain, lose, or gain weight.
What is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. BMR typically accounts for 60-75% of your total daily calorie burn. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor formula to calculate your BMR, then adds calories burned from daily activity. Instead of using generic activity level multipliers (sedentary, lightly active, etc.), it uses your actual daily step count and adjusts calorie burn based on your weight and biological sex. This approach produces more accurate results than traditional TDEE calculators.
How many calories should I eat to lose weight?
To lose weight, you need to eat fewer calories than your TDEE (a calorie deficit). A safe and sustainable deficit is typically 300-750 calories below your TDEE per day, which produces about 0.3-0.75 kg (0.7-1.5 lbs) of fat loss per week. This calculator can generate a personalized deficit plan based on your goal weight and timeline, including safety guardrails to prevent excessively aggressive targets.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is considered the most reliable predictive BMR formula for the general population. Studies show it predicts BMR within 10% for most people. However, individual variation exists due to genetics, body composition (muscle vs fat), hormonal factors, and metabolic adaptation. Use your calculated TDEE as a starting point, then adjust based on your actual results over 2-3 weeks.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. For example, if your TDEE is 2,400 calories and you eat 1,900 calories, you have a 500-calorie deficit. Your body makes up the difference by burning stored energy (primarily body fat). A deficit of about 7,700 calories results in approximately 1 kg of fat loss. Maintaining a consistent, moderate deficit is the most effective and sustainable approach to weight loss.
Why does this calculator ask for my step count?
Most TDEE calculators use vague activity level categories like "sedentary" or "moderately active" that are hard to self-assess accurately. This calculator uses your daily step count instead, which gives a much more precise estimate of your activity-related calorie burn. Steps are the primary driver of non-exercise activity thermogenesis (NEAT) for most people, making them a better input than subjective activity levels.
How much protein should I eat during a calorie deficit?
During a calorie deficit, protein intake is critical for preserving muscle mass. This calculator sets protein at 2 grams per kilogram of bodyweight, which is the upper end of research-backed recommendations for people in a deficit. If that seems high, a minimum of 1.6 grams per kilogram is enforced as a safety floor. Adequate protein also increases satiety, which makes sticking to your calorie target easier.
How many calories do I burn a day?
The number of calories you burn in a day depends on two main factors: your basal metabolic rate (BMR) and your activity level. BMR is the energy your body uses at rest for basic functions like breathing and circulation. On top of that, every step you take and every movement you make adds to your daily burn. For most women, this total lands between 1,600 and 2,400 calories per day. For most men, it falls between 2,000 and 3,000 calories per day. Your TDEE result from the calculator above is exactly this number: the total calories you burn in a day based on your personal stats and activity.
How many calories should I burn a day to lose weight?
You do not need to hit a specific calorie burn target to lose weight. What matters is the gap between how many calories you burn and how many you eat. A deficit of 300 to 750 calories below your TDEE is the safe and sustainable range for fat loss. For example, a 500-calorie daily deficit leads to roughly 0.45 kg (1 lb) of fat loss per week. Use the deficit plan section above to get a personalized target that splits this deficit between eating less and moving more based on your preference.
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Weyand PG, Smith BR, Puyau MR, Butte NF. The mass-specific energy cost of human locomotion is not a simple function of body mass. J Appl Physiol. 2010;108(6):1682-1689.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
- USDA Dietary Reference Intakes. National Agricultural Library.
Turn Your TDEE Into a Daily Plan
CaloBurner calculates your TDEE, sets your macro targets, tracks your meals with AI photo scanning, and counts your steps. All in one app. Free to start with a 7-day premium trial.
