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🔥 TDEE Calorie Calculator
Find your daily calorie needs. Get personalized calorie targets for weight loss, maintenance, or muscle gain — plus a macro split.
Your Details
Used only for BMR calculation. The Mifflin-St Jeor formula differs by ≈5% between sexes.
Your TDEE
2,662
calories / day
This is how many calories you burn daily at your current activity level.
BMR (Basal Metabolic Rate)
1,718
Calories burned at complete rest. Calculated using the Mifflin-St Jeor formula.
Activity Multiplier
×1.550
Adjustment factor applied to your BMR for your activity level.
Daily Calorie Targets by Goal
Aggressive Fat Loss
1,662
cal / day
≈2 lb/week
Weight Loss
2,162
cal / day
≈1 lb/week
Maintenance
2,662
cal / day
Stay the same
Lean Muscle Gain
2,912
cal / day
≈½ lb/week
Weight Gain (Bulk)
3,162
cal / day
≈1 lb/week
Macro Breakdown (at maintenance)
40%
30%
30%
Carbs40%
266g
1,065 cal
Protein30%
200g
799 cal
Fat30%
89g
799 cal
Grams calculated as: carbs & protein = 4 cal/g, fat = 9 cal/g. Adjust your carb/protein/fat split to match your training style or dietary preference.
⚠️ Estimate onlyThese numbers are a good starting point but everyone’s metabolism differs. Track your weight & food intake for 2–3 weeks and adjust by ±100–200 calories based on actual results. Consult a registered dietitian or physician before making significant dietary changes, especially if you have medical conditions or are pregnant/breastfeeding.
How This Tool Works
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a typical day, including everything from breathing and digestion to exercise and daily movement. It starts with your Basal Metabolic Rate (BMR) — the calories needed just to keep you alive at rest — and multiplies by an activity factor. TDEE is the foundation of any effective nutrition plan: eat below it to lose weight, eat above it to gain, or eat at it to maintain. This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR formula for most adults.
Formula / Methodology
Mifflin-St Jeor BMR:
TDEE = BMR × Activity Multiplier (1.2 sedentary to 1.9 extremely active).
Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161TDEE = BMR × Activity Multiplier (1.2 sedentary to 1.9 extremely active).
💡 Tips & Best Practices
- 1For fat loss, a deficit of 300–500 calories below TDEE is sustainable. Larger deficits risk muscle loss and metabolic adaptation.
- 2For muscle gain, a surplus of 200–300 calories above TDEE is usually sufficient with proper training.
- 3TDEE is an estimate — track your weight for 2–3 weeks and adjust intake based on actual results.
- 4Non-exercise activity (walking, fidgeting, standing) can account for 15–30% of TDEE — increasing daily movement matters.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the calories you burn doing absolutely nothing (lying in bed all day). TDEE is BMR plus all your daily activity — exercise, walking, cooking, even fidgeting. TDEE is always higher than BMR and is the number you should use for meal planning.
How accurate is a TDEE calculator?
TDEE calculators are estimates with about a 10% margin of error. They are excellent starting points, but you should track your weight and adjust your intake over 2–3 weeks. If you are not gaining or losing as expected, adjust by 100–200 calories.
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