TDEE Calculator
Find out how many calories you need daily for weight loss, maintenance, or muscle gain based on your activity level.
Last updated: January 2026
TDEE Calculator
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) — the calories you burn at rest — plus the calories you burn through physical activity and digestion.
Your TDEE is the number you need to know for weight management. Eat more than your TDEE and you gain weight. Eat less and you lose weight. Eat the same and you maintain.
How to use this calculator
Enter your age, gender, height, and weight to calculate your BMR using the Mifflin-St Jeor equation, the most accurate formula for the general population. Then select your activity level to get your TDEE and three calorie targets: weight loss (TDEE minus 500), maintenance (TDEE), and muscle gain (TDEE plus 300).
These are estimates. Actual calorie needs vary based on genetics, medical conditions, and other factors. Adjust based on your real-world results.
For informational purposes only. Consult a healthcare professional.
Sources
- World Health Organization — BMI Classification
- Mifflin-St Jeor equation: Mifflin MD et al. (1990). American Journal of Clinical Nutrition.