TDEE calculator
Your TDEE, or Total Daily Energy Expenditure, is the number of calories your body burns in a typical day. Enter your stats below to get an estimate, then use it as your starting point for cutting, maintaining, or building muscle.
How is TDEE calculated?
This calculator first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, one of the more accurate formulas in general use, then multiplies it by an activity factor based on how much you train each week.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate plus the calories burned through daily activity and exercise.
How is TDEE calculated?
This calculator estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier based on how often you train each week.
Should I eat at my TDEE?
Eating at your TDEE keeps your weight roughly stable. Eat below it to lose weight, or above it to gain weight and support muscle growth.
How accurate is a TDEE calculator?
TDEE calculators give a solid starting estimate, usually within 10-15% of your true maintenance level. Track your weight over 2-3 weeks and adjust your calorie target based on what actually happens.