TDEE Calculator
Estimate how many calories you burn in an average day, based on your body stats and how active you are.
This estimate uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest - then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE): the calories you burn in an average day including movement and exercise.
TDEE is commonly used as a starting point for weight goals: eating close to your TDEE tends to maintain weight, a moderate deficit below it tends to support weight loss, and a surplus above it supports weight gain. Individual metabolism varies, so treat this as a starting estimate to adjust from based on real results, not an exact number.
Steps and daily movement are one of the more consistent ways to shift the activity side of this equation. The steps to calories calculator and the Stepzy for weight loss page both go into more detail.