TDEE Calculator (Total Daily Energy Expenditure)
Calculate your TDEE and daily calorie needs for weight loss, muscle gain, or maintenance. Free science-backed Mifflin-St Jeor formula calculator.
How this calculator works
Your TDEE is everything you burn in a day: your resting metabolism plus movement, training and digestion. This calculator uses the Mifflin-St Jeor equation for resting metabolic rate and an activity multiplier on top of it.
Treat the number as a starting point, not a verdict. Eat at that target for two weeks, track your weight on the same days each week, and adjust by 100 to 200 calories based on what actually happened on the scale.
Frequently asked questions
How accurate is a TDEE calculator?
Equation-based estimates are usually within 10 percent for most people. Your two-week weight trend is more accurate than any formula, so use the number as a starting point and adjust from there.
What activity level should I pick?
Base it on your whole week, not your best day. Three or four training sessions plus a desk job is typically 'moderately active'.
Should I eat my TDEE to lose fat?
No. Subtract roughly 15 to 20 percent for a sustainable deficit, and keep protein high so the weight you lose is mostly fat.
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