TDEE Calculator

Total Daily Energy Expenditure

Calculate how many calories you burn each day based on your body metrics and activity level.

Other Calculators

Basal metabolic rate

Estimate your max lift

Creatine Calculator

Loading & maintenance dose

Protein Calculator

Daily protein target

How TDEE is Calculated

The Mifflin-St Jeor Formula

We use the Mifflin-St Jeor equation, considered the most accurate for estimating Basal Metabolic Rate (BMR) in modern populations.

Male: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5

Female: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Activity Multipliers

Your TDEE is calculated by multiplying your BMR by an activity factor:

Sedentary·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·Very hard exercise, physical job

×1.9

Using Your TDEE

•Weight loss: Eat 250-500 calories below your TDEE for sustainable fat loss (0.5-1 lb/week)
•Maintenance: Eat at your TDEE to maintain current weight
•Muscle gain: Eat 250-500 calories above your TDEE for lean bulk
•Track your weight for 2-3 weeks and adjust if needed—these are estimates