TDEE Calculator
Find out how many calories you burn per day. Enter your details below to get your personalized TDEE for fat loss, muscle building, or maintenance.
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Enter your details above to calculate your daily calorie needs.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including everything — breathing, walking, exercising, even sleeping.
Think of your body like a car. Just sitting in the driveway with the engine running, it uses some gas. That is your BMR — the energy your body needs just to stay alive. But when you drive around town, you use more gas. Your TDEE is like the total gas you use in a whole day of driving.
Why does this matter? Because knowing your TDEE tells you exactly how many calories you need to eat. Eat less than your TDEE and you lose weight. Eat more and you gain weight. Eat the same and you stay the same.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, which scientists have found to be the most accurate formula for estimating calorie needs. It was developed in 1990 and has been tested on thousands of people.
First, the calculator figures out your BMR — the calories you burn just existing. Then it multiplies that number based on how active you are. Someone with a desk job who does not exercise burns fewer calories than someone who works construction and lifts weights.
Step 1: Calculate BMR
Your base calorie burn at rest based on age, sex, height, and weight.
Step 2: Add Activity
Multiply by your activity level to get your total daily burn.
What Is the Difference Between BMR and TDEE?
BMR (Basal Metabolic Rate) is what your body burns doing absolutely nothing. If you laid in bed all day without moving, you would still burn this many calories. Your heart beats, your lungs breathe, your brain thinks — all of this takes energy.
TDEE adds your daily activity on top. Walking to the kitchen, typing on your computer, exercising at the gym — everything you do burns extra calories. For most people, TDEE is 20-50% higher than BMR.
You should never eat below your BMR for long periods. Your body needs at least that much just to function properly. When setting calorie goals, always base them on your TDEE, not your BMR.
How to Use Your TDEE
Once you know your TDEE, picking your daily calories is simple. It all depends on your goal:
To Lose Fat: TDEE - 500
This creates a 500-calorie deficit, which equals about 1 pound of fat loss per week. You will feel a little hungry sometimes, but it is sustainable and you will keep most of your muscle.
To Maintain: Eat Your TDEE
If you are happy with your current weight and just want to stay there, eat the same number of calories you burn. Your weight will stay stable.
To Build Muscle: TDEE + 300
Your body needs extra energy to build new muscle. A small surplus of 200-400 calories gives you that energy without gaining too much fat. Combine with strength training for best results.
Why Your TDEE Matters for Your Workout Plan
Training and nutrition work together. The best workout plan in the world will not help you if your calories are wrong. Eat too little while training hard and you will burn out. Eat too much and you will gain fat instead of muscle.
Your TDEE is the foundation. Once you know it, you can set your calories for your goal. Then a good workout plan tells your body what to do with those calories — build muscle, not store fat.
Next step: Use our Macro Calculator to figure out how much protein, carbs, and fat you should eat each day.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day. This includes everything — breathing, walking, exercising, even sleeping. Your TDEE tells you how many calories you need to eat to stay the same weight.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate formula for most people. However, all calculators give estimates. Your actual calorie needs can vary by 10-15% based on genetics, muscle mass, and daily activity. Use your results as a starting point, then adjust based on how your body responds.
Should I eat exactly my TDEE?
Only if your goal is to maintain your current weight. To lose fat, eat about 500 calories less than your TDEE. To build muscle, eat about 300 calories more. The calculator shows you all three numbers so you can pick the right one for your goal.
How much should I eat to lose weight?
To lose about 1 pound per week, eat 500 calories less than your TDEE. This creates a calorie deficit that forces your body to burn stored fat for energy. Do not go more than 750 calories below your TDEE — eating too little slows your metabolism and makes you lose muscle instead of fat.
How much should I eat to build muscle?
To build muscle, eat about 200-400 calories more than your TDEE. This gives your body the extra energy it needs to grow new muscle tissue. Eating much more than this just adds fat. Combine this calorie surplus with strength training for best results.
Does TDEE change over time?
Yes. Your TDEE changes as your weight, age, and activity level change. If you lose weight, your body burns fewer calories. If you gain muscle, you burn more. Recalculate your TDEE every 4-8 weeks or whenever your weight changes by more than 5 pounds.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is how many calories your body burns just to stay alive — breathing, pumping blood, keeping organs working. TDEE adds your daily activity on top of BMR. Think of BMR as what you burn lying in bed all day. TDEE is what you actually burn with normal life activities.
Get a Workout Plan That Matches Your Calories
Now that you know your TDEE, get a workout plan designed for your specific goal — fat loss, muscle building, or body recomposition.
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