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

Gender

Your Results

Basal Metabolic Rate (BMR)
— cal/day
Total Daily Energy Expenditure
—
calories per day
Daily Calorie Targets
Cut
—
-500 cal
Maintain
—
TDEE
Bulk
—
+500 cal

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.

More Tools

Macro Calculator

Get your daily protein, fat, and carb targets based on your TDEE and goals.

PE Ratio Calculator

Check the Protein-to-Energy ratio of any food to see if it supports your goals.