TDEE Calculator
Calculate your Total Daily Energy Expenditure, the calories you burn per day, using the Mifflin-St Jeor equation, plus fat-loss and muscle-building targets.
Maintenance is your BMR (Mifflin-St Jeor) × activity. Eat below it to lose fat, above to build. For a body-composition-based estimate, use the Calorie & Macro Calculator.
Want a plan built around these numbers?
These are estimates. We build yours from weekly data, not formulas.
The method behind the numbers
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Enter your gender, age, height, weight, and activity level.
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We calculate your BMR (calories burned at rest) with the Mifflin-St Jeor equation.
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Your TDEE is BMR multiplied by an activity factor, the calories you burn on a typical day.
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Eat below TDEE to lose fat, around it to maintain, above it to build muscle.
Common questions
What is TDEE?+
Total Daily Energy Expenditure, the total calories your body burns in a day, including rest (BMR), activity, and digestion. It's your maintenance calorie level.
How is TDEE calculated?+
We use the Mifflin-St Jeor equation for BMR, then multiply by an activity factor (1.2 sedentary to 1.9 very active). For a body-composition-based estimate, use the Calorie & Macro Calculator.
Should I eat at my TDEE?+
To maintain weight, yes. To lose fat, eat below it (a 10–20% deficit); to build muscle, eat slightly above it. The tool shows each target.
You have the numbers. Here's what to do with them.
A calculator tells you where you stand. Our free guide shows you how to act on it, and a free consultation turns it into a plan built around you.