TDEE calculator
Find the calories you burn in a day — your maintenance number — plus exactly where to set intake to lose fat or build muscle.
How it's calculated
We estimate your Basal Metabolic Rate (the calories you'd burn at complete rest) with the Mifflin–St Jeor equation — the formula validated as most accurate for most people — then multiply by an activity factor:
| Activity | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Light (1–3 days/wk) | 1.375 |
| Moderate (3–5 days/wk) | 1.55 |
| Very active (6–7 days/wk) | 1.725 |
| Athlete / physical job | 1.9 |
The cut target subtracts ~500 cal/day (≈1 lb fat/week); the lean-bulk target adds ~300. These are estimates — weigh yourself over 2–3 weeks and nudge intake based on the trend.
Next steps
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day — your resting metabolism plus all activity. Eat at your TDEE to maintain weight, below it to lose fat, above it to gain.
How is TDEE calculated?
This calculator estimates your Basal Metabolic Rate with the Mifflin–St Jeor equation (the most accurate common formula) and multiplies it by an activity factor (1.2 sedentary to 1.9 for athletes). It is an estimate — track your weight for 2–3 weeks and adjust.
How many calories should I eat to lose fat?
A deficit of about 500 calories a day yields roughly 1 lb of fat loss per week. Steeper deficits work faster but are harder to sustain and risk muscle loss — which is why protein matters most on a cut.
How many calories to build muscle?
A modest surplus of ~250–400 calories a day supports muscle growth with minimal fat gain (a "lean bulk"). Larger surpluses add muscle no faster for most people — just more fat. Pair it with lifting and enough protein.
Why does TDEE differ between people of the same weight?
Age, sex, height, muscle mass and activity all change it — which is why this calculator asks for them. Two people at the same weight can have meaningfully different calorie needs.
General educational information, not medical or personalized dietary advice. Calorie needs vary; consult a doctor or registered dietitian for individualized targets.