Free tool
TDEE calculator
Get a daily calorie goal for ChowTracker in under a minute.
Add age, weight & height
Deficit guide · Macros guide · Not medical advice
FAQ
What does this TDEE calculator estimate?
It estimates your total daily energy expenditure (TDEE) — roughly how many calories you burn in a typical day — using the Mifflin–St Jeor equation plus an activity multiplier. Treat the result as a starting point, not a prescription.
Is Mifflin–St Jeor accurate?
It is a widely used estimate for adults. Real needs vary with muscle mass, NEAT, and how accurately you log food. The reliable check is tracking intake and weight for two to three weeks, then adjusting.
Should I eat at my TDEE to lose weight?
Eating around TDEE tends to maintain weight. For fat loss, many people start about 300–500 calories below that estimate. See our guide on how many calories to eat to lose weight for the full approach.
What should I do after I get a number?
Set that calorie target in a tracking app, log meals consistently, and review the trend after a couple of weeks. ChowTracker lets you log by search or barcode and see daily totals against your goal.