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TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and get calorie targets for your goals.
Your current age in years.
Your current body weight in pounds.
Your total height in inches (5'10" = 70 inches).
Be honest — most people overestimate their activity level.
Your primary fitness goal right now.
About This Tool
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including exercise and daily activity. This TDEE calculator for weight loss, muscle gain, or maintenance uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive formula for men. Knowing your TDEE is the foundation of any nutrition plan — pair it with our Protein & Macro Calculator for a complete daily target.
How to Use
Enter your age, weight, height, and select your honest activity level. Choose your goal and the calculator gives you your BMR, TDEE, goal-adjusted calories, and a daily protein recommendation. Use these calorie targets alongside our Body Fat Calculator to track progress as you cut or bulk.
FAQ
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive — breathing, pumping blood, maintaining body temperature. TDEE adds daily activity and exercise on top of that. Never eat below your BMR for extended periods. Your TDEE is the starting point for setting calorie goals for fat loss or lean bulking.
How quickly should I expect to see results?
With a 500-calorie daily deficit, expect to lose about 1 pound per week. With a 300-calorie surplus and proper training, expect 0.5-1 pound of muscle per month. Weigh yourself each morning and use a 7-day average to track trends. For training guidance, check our 1RM Calculator to program your lifts.
Should I eat back the calories I burn during exercise?
Your activity level selection already accounts for exercise calories in the TDEE calculation. Do not add extra calories on workout days unless you are doing significantly more than your selected level. If you are losing more than 1.5 lbs per week, increase calories by 200-300 per day and reassess.
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