Energy Expenditure Calculator – Accurate TDEE & Calorie Estimator

Gender

Age

Weight (lbs)

Height

Activity Level

This tool provides a snapshot of your metabolic health. Here is how to interpret the data:

BMR (Basal Metabolic Rate): This is the number of calories your body burns at rest just to keep your organs functioning. Think of it as your “coma calories.”
TDEE (Maintenance): This is the “Goldilocks” zone. Eating this amount will keep your weight stable based on your current activity level.
Weight Loss/Gain: To lose roughly 1 lb of fat per week, a deficit of 500 calories per day is the standard clinical recommendation. Conversely, a 500-calorie surplus supports muscle growth and weight gain.