TDEE Calculator — your daily calorie needs

Your TDEE (Total Daily Energy Expenditure) is roughly how many calories you burn in a day. Enter your details to estimate it, then see a goal-based target and macros.

TDEE calculator App Store

Quick answer

TDEE is your BMR multiplied by an activity factor (1.2 sedentary to 1.9 very active). For most adults it lands between 1,800 and 2,800 kcal per day.

✦ Calculator

Your daily calories

Enter your details to estimate your daily calorie needs. Values are guidance, not medical advice.

Units

Sex

Age30Height, ft5and in6Weight, lb150

Activity

Goal

Estimated result

Daily target1949kcal / day

BMR (at rest)1417Maintenance1949

Protein146 g
Fat65 g
Carbs195 g

Now the hard part: hitting it every day

Skip the weighing and database search — photograph each meal and SpoonCheck logs it against your target automatically.

Download on theApp Store

Estimate based on the Mifflin-St Jeor equation. For general wellness, not medical advice.

What is TDEE?

TDEE is the total number of calories you burn in a day: your resting metabolism plus everything you do — moving, digesting, exercising. Eating around your TDEE keeps weight stable.

How it's calculated

We estimate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor from 1.2 (desk job, little exercise) to 1.9 (hard training or physical work).

How to use your number

Eat near your TDEE to maintain, a few hundred below to lose, or above to gain. It's a starting estimate — adjust based on how your weight actually trends over a few weeks.

Your TDEE is a starting line, not a verdict. Use it as a target, then let real-world results fine-tune it — no guilt required.

Knowing your number is half the battle. The app is the other half

Photograph a meal and SpoonCheck counts the calories and macros, then checks them against your target.

Download on theApp StoreFree · for iPhone

FAQ

How is TDEE calculated?

TDEE = BMR × activity factor. We use the Mifflin-St Jeor equation for BMR and a multiplier from 1.2 (sedentary) to 1.9 (very active).

How accurate is a TDEE calculator?

It's a solid estimate for most people, but real expenditure varies. Treat it as a starting point and adjust based on your weight trend over 2-3 weeks.

Should I eat my TDEE to lose weight?

To lose weight you eat below your TDEE — a deficit of around 300-500 kcal per day is a common, sustainable pace.

Can SpoonCheck help me hit my TDEE?

Yes. Once you have a target, photograph each meal and SpoonCheck logs the calories and macros against it automatically.

SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.