TDEE & Calorie Calculator
Sophia · your coach
This finds the calories your body actually burns in a day — your starting line to lose fat, hold steady, or build muscle. Give me a few numbers and I'll set your target.
Your daily target
2,007kcal
A gentle deficit for steady fat loss.
What your TDEE actually tells you
TDEE — total daily energy expenditure — is how many calories your body burns in a day once you add everyday movement and training on top of what it burns at rest (your BMR). It's the anchor for every nutrition goal: eat below it to lose fat, around it to maintain, a little above it to build.
This calculator estimates your BMR with the Mifflin–St Jeor equation, then scales it by an activity factor based on how much you train. The daily target applies a sensible deficit or surplus for your goal — never an extreme one.
Frequently asked questions
How is TDEE calculated?
We estimate your resting burn (BMR) from your age, height, weight and sex with the Mifflin–St Jeor equation, then multiply it by an activity factor that reflects how often you train. Together those give your TDEE.
How accurate is a TDEE calculator?
It's a strong starting estimate, but metabolisms differ — real needs can vary by 10% or more. Treat the number as a hypothesis to test, not a verdict. That's exactly what Sophia does: she adjusts your target from how your weight actually trends.
Should I eat my TDEE to lose weight?
No — to lose fat you eat below it. The "lose fat" target here applies a moderate deficit: aggressive enough to see progress, gentle enough to protect your muscle and energy.
Which activity level should I pick?
Count only real training, not a generally busy day. "Moderate" (3–4 workouts a week) fits most people who exercise regularly. When unsure, pick lower — it's easier to add calories later than to claw them back.
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Want the why? Read: How many calories should you eat to lose fat