TDEE calculator

Daily calories (TDEE) calculator

Maintenance calories (TDEE) 2,662 kcal/day

Basal metabolic rate (BMR): 1,718 kcal
Deficit to lose fat (−20%): 2,130 kcal
Surplus to gain muscle (+10%): 2,928 kcal

TDEE is the total energy you burn per day based on your activity level. For guidance only (Mifflin-St Jeor formula); it's no substitute for a nutrition professional.

This TDEE calculator estimates the calories you burn per day from your weight, height, age, sex and activity level, then shows ready-made deficit and surplus targets.

From BMR to maintenance calories

Your basal metabolic rate (BMR) covers what your body burns at rest. TDEE scales that up by an activity factor to reflect training and daily movement, giving the calorie number to aim for if you want to maintain your current weight.

Everything is calculated in your browser; nothing is sent anywhere. It’s an estimate (Mifflin-St Jeor formula) and no substitute for a nutrition professional.

FAQ

What is TDEE?

TDEE is the total number of calories you burn in a day, including your basal metabolic rate (BMR) plus the energy spent on daily activity and exercise.

How is TDEE calculated?

This tool first finds your BMR with the Mifflin-St Jeor formula, then multiplies it by an activity factor between 1.2 (sedentary) and 1.9 (very intense) depending on how often you train.

How many calories should I eat to lose or gain weight?

A daily deficit of about 20% below your TDEE is a common starting point for fat loss, while a surplus of around 10% supports muscle gain. Adjust based on your real-world progress.