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TDEE Calculator — Find Your Daily Calorie Needs
Get your TDEE (total daily energy expenditure) from the Mifflin-St Jeor equation, then see exact calorie targets for fat loss, maintenance, and muscle gain — free, instant, and private.
Your results
Basal Metabolic Rate
—
calories / day at rest
Total Daily Energy Expenditure
—
calories / day with activity
Katch-McArdle estimate (uses your body fat): cal/day. When you know body fat %, this formula is often more accurate than Mifflin-St Jeor.
Daily calorie targets
Aggressive fat lossTDEE − 20% — about 1.5–2 lbs per week
Steady fat lossTDEE − 10% — about 1 lb per week
Maintain weightEat at TDEE — recomposition zone
Lean muscle gainTDEE + 10% — minimal fat gain
Muscle bulkTDEE + 15% — faster growth, some fat gain
Daily protein target0.8–1.0 g per lb of body weight
The formula we use — Mifflin-St Jeor
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Then: TDEE = BMR × activity multiplier.
100% privateEvery calculation runs in your browser. Your age, weight, and measurements are never sent anywhere.
No signupNo account, no email, no trial walls. Just enter your numbers and get your targets.
Free foreverUnlimited calculations, every day. Recalculate as your weight changes.
How to calculate your TDEE
- 1Enter your stats
Type your age, pick male or female, and enter your height and weight. Use ft/in and lbs, or switch to cm and kg with the unit tabs.
- 2Pick your activity level
Be honest: count gym sessions, sports, and physical work. Most people land between “Light” and “Moderate”. If you have a body fat estimate, add it for a bonus Katch-McArdle calculation.
- 3Get your calorie targets
Hit “Calculate my TDEE” to see your BMR, your TDEE, and six goal-based targets — from aggressive fat loss to muscle bulk — plus a daily protein range.
Features
Mifflin-St Jeor equationUses the Mifflin-St Jeor formula, the equation most dietitians and research reviews rate as the most accurate general BMR predictor.
Full formula transparencyYour results show the exact math with your numbers plugged in, so you can verify every calorie instead of trusting a black box.
Imperial and metric unitsEnter height in feet/inches or centimeters, weight in pounds or kilograms. Conversions use exact constants, no rounding shortcuts.
Five goal targetsFat loss, steady loss, maintenance, lean gain, and bulk targets are computed from your TDEE in one view, so you always know your number for any goal.
Protein suggestionA daily protein range of 0.8–1.0 g per pound of body weight is shown, the range most lifters use to protect muscle while dieting.
Optional body-fat refinementEnter a body fat % and the page also calculates Katch-McArdle BMR from your lean mass, which beats Mifflin-St Jeor for very lean or very heavy people.
Frequently asked questions
What is TDEE, exactly?
TDEE (total daily energy expenditure) is the number of calories your body burns in a full day: your resting metabolism (BMR) plus everything else — walking, working, fidgeting, and exercise. Eat below it and you lose weight; eat above it and you gain.
What formula does this calculator use?
BMR comes from the Mifflin-St Jeor equation (men: 10 × kg + 6.25 × cm − 5 × age + 5; women: same but − 161). TDEE multiplies BMR by your activity factor, from 1.2 (sedentary) to 1.9 (athlete). If you enter body fat %, you also get the Katch-McArdle estimate, which uses lean body mass.
How do I pick the right activity level?
Sedentary = desk job with no exercise. Light = 1–3 light workouts a week. Moderate = 3–5 moderate sessions. Very active = hard training 6–7 days. Athlete = two-a-day training or a heavy physical job. When unsure, pick the lower option — most people overestimate.
How fast will I lose weight at the “steady fat loss” target?
A 10% deficit is roughly 250–350 calories per day for most adults, which works out to about 1 lb per week. The aggressive 20% target roughly doubles that, but it is harder to stick to and to train hard on.
Do I need to enter my body fat %?
No, it is optional. Mifflin-St Jeor is accurate for most people. Body fat % only improves the estimate if you are very muscular or very overweight, where lean mass differs a lot from average — in that case the Katch-McArdle row appears automatically.
Why is my TDEE different from my fitness tracker?
Wrist trackers estimate burn from motion and heart rate and are often off by 20% or more. This calculator starts from validated equations and your real activity pattern, which is more reliable as a baseline. Adjust up or down by 100–200 calories after 2–3 weeks of real weight data.
How much protein should I eat?
The page suggests 0.8–1.0 grams per pound of body weight per day — the range with the strongest evidence for preserving muscle during fat loss and supporting growth when gaining. Aim for the higher end if you lift weights.
Should women and men use different formulas?
Yes, and this tool handles it automatically. Men carry more lean mass on average, so Mifflin-St Jeor adds +5 for men and subtracts 161 for women. Just pick the right option and the correct equation is applied.
