TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, BMI, maintenance calories, weight loss calories, muscle gain calories, macros, and weekly calorie targets in one smart tool.
Calculate Your Daily Calories
Enter your details below. You can use metric or imperial units, choose your BMR formula, set your goal, and get a complete nutrition overview.
Goal Calorie Targets
Daily Macro Estimate
Calorie Cycling Option
Keep weekly calories similar, but eat slightly more on training days and less on rest days.
Helpful Health Estimates
Step-by-step Calculation
Recent Calculations
No recent calculations yet.
What Is TDEE?
TDEE means Total Daily Energy Expenditure. It is the estimated number of calories your body burns in a full day. Your TDEE includes your resting metabolism, daily movement, exercise, and the energy your body uses to digest food.
In simple words, TDEE is your estimated maintenance calorie number. If you eat close to this number, your weight may stay similar. If you eat below it, you may lose weight. If you eat above it, you may gain weight.
How This TDEE Calculator Works
This calculator first estimates your BMR, which means Basal Metabolic Rate. Then it multiplies your BMR by your selected activity level to estimate your TDEE.
You can choose Mifflin-St Jeor, Revised Harris-Benedict, or Katch-McArdle. Mifflin-St Jeor is a popular modern choice for most people. Katch-McArdle can be useful when you know your body fat percentage because it uses lean body mass.
How to Use the TDEE Calculator
1. Choose your unit
Select metric or imperial. Metric uses centimeters and kilograms. Imperial uses inches and pounds.
2. Enter your body details
Add your gender, age, height, weight, activity level, and optional body fat percentage.
3. Pick your goal
Choose maintenance, fat loss, faster weight loss, lean muscle gain, or custom calorie adjustment.
4. Review calories and macros
Use the result cards to understand your daily calories, macros, weekly target, and calorie cycling option.
TDEE Calculator for Weight Loss
For weight loss, many people start with a moderate calorie deficit. This calculator gives multiple calorie targets, including mild fat loss and standard fat loss. A smaller deficit is often easier to follow, while a larger deficit may feel harder and should be used carefully.
Your TDEE is an estimate, not a perfect number. Track your body weight, energy, workout performance, and hunger for two to four weeks. Then adjust your calories if your progress is too slow or too fast.
TDEE Calculator for Muscle Gain
For muscle gain, you usually need a calorie surplus plus progressive strength training. This tool includes lean gain and weight gain targets. Lean gain uses a smaller surplus to reduce unnecessary fat gain, while a larger surplus may be better for very active users who struggle to eat enough.
Frequently Asked Questions
Is TDEE the same as BMR?
No. BMR is the estimated number of calories your body burns at rest. TDEE includes BMR plus daily movement, exercise, and activity level.
Which BMR formula should I choose?
Mifflin-St Jeor is a good default for most users. Katch-McArdle can be useful if you know your body fat percentage. Harris-Benedict is also commonly used for calorie estimation.
How accurate is this TDEE calculator?
It gives an estimate based on formulas and activity multipliers. Your real calorie burn can vary because of genetics, muscle mass, job activity, sleep, training intensity, and tracking accuracy.
How many calories should I eat to lose weight?
Start with the mild or standard weight loss target shown by the calculator. Monitor your progress for a few weeks and adjust if needed.
Can I use this calculator for bulking?
Yes. Choose lean muscle gain or weight gain. The calculator will show a calorie surplus and macro estimate.
Why does body fat percentage matter?
Body fat percentage helps estimate lean body mass. The Katch-McArdle formula uses lean body mass, which can make the BMR estimate more personalized for some users.