Free TDEE & Calorie Calculator

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns every day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation of any nutrition plan — whether you want to lose weight, gain muscle, or maintain your current physique.

How is TDEE calculated?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by the Academy of Nutrition and Dietetics:

Your BMR is then multiplied by an activity factor (1.2 to 1.9) to estimate your TDEE. From there, macros are calculated based on your goal.

How to use your results

• Lose fat: Eat 300-500 calories below your TDEE. This creates a safe deficit for steady fat loss (~0.5 kg/week) without muscle loss.
• Build muscle: Eat 200-400 calories above your TDEE. Pair with resistance training and adequate protein (1.6-2.2g per kg bodyweight).
• Maintain: Eat at your TDEE to keep your current weight while recomposing body composition with training.

Understanding macros

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). The right split depends on your goal — fat loss favors higher protein, while muscle gain benefits from more carbs to fuel training.