TDEE Calculator
Find your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin–St Jeor equation, plus a calorie target and macro split for your goal.
BMR 1,693 · maintenance (TDEE) 2,624 kcal
Educational estimate, not medical or dietetic advice. Predictive formulas are accurate to roughly ±10%; use the number as a starting point and adjust based on your actual 2–3 week weight trend. The macro split sets protein at ~1.8 g/kg, fat at 25% of calories, the rest carbs.
Make the numbers stick
ONDA Life turns targets like these into daily protocols and tracks how nutrition moves your weight, recovery and energy — so you can adjust from real data, not guesswork.
Download ONDA Life on the App Store →Activity multipliers
| Level | Description | × BMR |
|---|---|---|
| Sedentary | desk job, little or no exercise | 1.2 |
| Lightly active | light exercise 1–3 days/week | 1.375 |
| Moderately active | moderate exercise 3–5 days/week | 1.55 |
| Very active | hard exercise 6–7 days/week | 1.725 |
| Extra active | physical job or 2× daily training | 1.9 |
Common questions
What is TDEE?
TDEE — Total Daily Energy Expenditure — is the total number of calories you burn in a day, including your resting metabolism (BMR), the energy used to digest food, and all movement and exercise. It is the number you eat at to maintain your current weight.
How is TDEE calculated?
This tool first estimates your BMR with the Mifflin–St Jeor equation (the most accurate predictive formula for most people), using your weight, height, age and sex. It then multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to get your TDEE.
How many calories should I eat to lose weight?
A moderate deficit of 15–20% below your TDEE loses roughly 0.5–0.75 kg per week while protecting muscle and energy. Larger deficits work faster but are harder to sustain and risk muscle loss. The tool calculates each target for you — pick the rate you can actually stick to.
How accurate is the calorie estimate?
Predictive formulas are accurate to within roughly ±10% for most people, but real metabolism varies with body composition, genetics and non-exercise activity (NEAT). Treat the number as a starting point: track your weight for 2–3 weeks and adjust intake up or down based on the actual trend.
Why does the tool also show macros?
Calories drive weight change, but macronutrients drive body composition and how you feel. The split shown sets protein at ~1.8 g/kg (to preserve or build muscle), fat at 25% of calories (for hormones), and the rest as carbs (for training fuel). Adjust to your preferences while keeping protein high.