TDEE Calculator
Calculate your Total Daily Energy Expenditure — how many calories you burn per day based on your age, weight, height, and activity level.
Your Stats
Your Results
- Basal Metabolic Rate (BMR)
- — cal/day
- Total Daily Energy Expenditure
- —
- calories per day
- Daily Calorie Targets
What Is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your basal metabolic rate (BMR) plus the energy you spend through physical activity and digestion.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. Your BMR is then multiplied by an activity factor to estimate your TDEE.
How to Use Your TDEE
- Fat loss: Eat 300-500 calories below your TDEE
- Maintenance: Eat at your TDEE to maintain weight
- Muscle gain: Eat 200-500 calories above your TDEE
Once you know your TDEE, use the Macro Calculator to figure out how to split those calories into protein, fat, and carbs — and check their overall PE ratio.
Recommended gear
Recommended food scales for tracking macros
Accurate weighing is the difference between 'about right' and actually hitting your protein. These are the three scales lifters, macro-counters, and meal-preppers consistently come back to. Affiliate links — purchases help fund this site.
Etekcity Food Kitchen Scale
The dependable everyday scale. Backlit display, tare button, grams/oz toggle — what most macro-trackers settle on.
Greater Goods Nourish Digital Food Scale
Glass top wipes clean after raw meat or wet ingredients. Quietly excellent for prep-heavy diets.
OXO Good Grips 11 lb Stainless Scale
Pull-out display so bigger plates don't block the readout. Lasts forever. The 'buy once' option.
As an Amazon Associate this site earns from qualifying purchases. Links are sponsored.
TDEE Calculator Variations
Same Mifflin-St Jeor engine, tuned for specific goals and populations.
TDEE for Weight Loss
Pick a fat-loss rate (slow, moderate, aggressive) and get the daily calorie target for that deficit.
TDEE with Body Fat %
Add body fat % to switch to Katch-McArdle. See Mifflin vs. Katch side by side.
TDEE for Women
Persona-tuned defaults, plus how cycle, body weight, and protein floors play into a typical female TDEE.
TDEE for Desk Workers
Light-activity defaults with a deep dive on NEAT and how steps actually move your TDEE.
TDEE for Over 50
Age-adjusted defaults plus what shifts after 50: muscle preservation, protein floor, and BMR decline drivers.
Maintenance Calorie Calculator
For reverse dieters and recomp lifters — results framed entirely around maintenance, no deficit/surplus noise.
More Tools
Macro Calculator
Get your daily protein, fat, and carb targets based on your TDEE and goals.
PE Diet Calculator
Check the Protein-to-Energy ratio of any food to see if it supports your goals.