Find Your Daily Calorie Needs in 60 Seconds
Calculate your TDEE to discover exactly how many calories you need for weight loss, maintenance, or muscle gain.
Calculate My TDEE90% accuracy rate • Mifflin-St Jeor recommended by nutritionists
Calculate Your TDEE
Your TDEE Analysis
BMR
Calories at complete rest
Daily Burn
Total daily energy expenditure
Activity Calories
Calories from daily activities
Weight Loss
500 calorie deficit per day
Maintenance
Maintain current weight
Lean Gain
300 calorie surplus per day
Your Complete Nutrition System
3 calculators that work together
Understanding TDEE: The Foundation of Every Fitness Goal
TDEE (Total Daily Energy Expenditure) isn't just a number - it's the key to unlocking your body transformation. Here's everything you need to know about how it works and why it matters.
What Is TDEE and Why It Matters
Your TDEE is the total number of calories your body burns in a 24-hour period, including everything from breathing and thinking to training and walking. It's calculated by taking your BMR (Basal Metabolic Rate) and multiplying it by an activity factor.
- BMR accounts for 60-75%: Basic bodily functions like breathing, circulation
- Activity adds 15-30%: Exercise, daily movement, NEAT
- TEF contributes 10%: Thermic Effect of Food (digestion)
The Science Behind Our Formulas
We offer three research-validated formulas because different bodies respond to different calculations. The Mifflin-St Jeor formula is the most accurate for general populations, while Katch-McArdle excels for lean, athletic individuals.
Formula Selection Guide:
- • Mifflin-St Jeor: Best for most people (±10% accuracy)
- • Harris-Benedict: Classic formula, slightly less accurate
- • Katch-McArdle: Most accurate if you know body fat %
Fat Loss Strategy
To lose fat, eat 10-20% below your TDEE (300-500 calories). This creates a deficit that forces your body to use stored fat for energy while preserving muscle mass.
Muscle Gain Strategy
To build muscle, eat 10-20% above your TDEE (200-400 calories). This surplus provides the energy and nutrients needed for muscle protein synthesis.
Maintenance Strategy
To maintain weight, eat at your TDEE (±100 calories). This keeps your body in energy balance, perfect for recomping or taking a diet break.
Remember: TDEE Is a Starting Point, Not a Destination
Your calculated TDEE is an estimate based on averages. Real-world factors like genetics, metabolism, gut health, and stress affect your actual energy needs. Use this number as your starting point, then adjust based on what your body tells you over 2-4 weeks.