TDEE Calculator
Estimate the calories you burn per day (your TDEE) using the Mifflin–St Jeor equation, plus targets to cut, maintain, or lean-bulk.
Mifflin–St Jeor BMR × activity factor. Estimates for healthy adults; individual needs vary. Cut = −500 kcal, lean bulk = +300 kcal. Not medical advice.
What is your TDEE?
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — your resting metabolism plus everything you do. It’s the number that decides whether you gain, lose, or maintain weight. This calculator estimates it with the Mifflin–St Jeor equation (one of the most accurate for the general population): it calculates your BMR from your age, sex, height, and weight, then multiplies by an activity factor. To lose fat, eat below your TDEE; to build muscle, eat slightly above it. Protein makes either goal easier — see our protein calculator and macro calculator to set the rest of your plan.
Related: Protein calculator · Macro calculator · Find your stack
Frequently Asked Questions
How is TDEE calculated?
We calculate your BMR (basal metabolic rate) with the Mifflin–St Jeor equation, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (athlete). The result is roughly the calories you burn per day.
How many calories should I eat to lose weight?
A deficit of about 500 calories below your TDEE per day is a common, sustainable target for fat loss — roughly 0.5–1% of body weight per week. Keep protein high to protect muscle.
How many calories to build muscle?
A modest surplus of about 200–300 calories above your TDEE supports lean gains while limiting fat. Pair it with progressive training and enough protein.