Free Calculator

TDEE
Calculator

Find out exactly how many calories your body burns each day & then use that number to lose fat, build muscle, or maintain your weight.

What does TDEE stand for?

T

Total

Your complete daily energy output

D

Daily

Calculated across a 24-hour period

E

Energy

Measured in calories (kcal)

E

Expenditure

Everything your body burns to function and move

TDEE is the total number of calories you burn in a day. Eat below it to lose weight, above it to gain, or at it to maintain.

Units

Age

Gender

Weight

Height

Activity Level

Your baseline

What is BMR?

Your Basal Metabolic Rate is the number of calories your body burns just to stay alive, breathing, pumping blood, maintaining body temperature, even if you never moved.

It accounts for roughly 60–75% of the calories you burn every day. The calculator uses the Mifflin-St Jeor equation, one of the most validated formulas in nutrition science.

Mifflin-St Jeor Formula

Men:
10 × weight(kg)
+ 6.25 × height(cm)
− 5 × age + 5

Women:
10 × weight(kg)
+ 6.25 × height(cm)
− 5 × age − 161

Result is calories/day at complete rest

Choosing your level

Activity Level Guide

×1.2

Sedentary

Desk job, little or no intentional exercise. Most of your movement is incidental.

×1.375

Light Exercise

Walking, light workouts 1–3 days/week. Active lifestyle but not training hard.

×1.55

Moderate Exercise

Gym, sports or cardio 3–5 days/week. The most common level for active adults.

×1.725

Heavy Exercise

Hard training 6–7 days/week. Physically demanding job or competitive sport.

×1.9

Athlete

Two-a-day training sessions or a highly physical job combined with regular training.

Using your number

Loss, Maintain & Gain

Weight Loss

−250–500

Eat 250–500 cal below your TDEE. Targets 0.25–0.5 kg/week, sustainable and muscle-preserving.

Maintain

= TDEE

Eat at your TDEE. Body weight stays stable over time. Good for recomposition or diet breaks.

Weight Gain

+250–500

Eat 250–500 cal above TDEE. Targets 0.25–0.5 kg/week of lean mass with minimal fat gain.

Breaking it down

Reading Your Macros

Once you know your calorie target, the calculator splits it into three macronutrients. Each plays a different role and has a different calorie density.

Protein

4 kcal/g

Builds and repairs muscle. Keeps you full. Prioritise this, especially if training or losing weight.

Fats

9 kcal/g

Hormones, brain function, fat-soluble vitamins. Don't cut too low because a floor of 0.5g/kg is recommended.

Carbs

4 kcal/g

Primary fuel for training and brain function. Adjust up or down based on activity and preference.

Moderate carb split (default)

Protein

30%

Fats

35%

Carbs

35%

The visual breakdown

Reading the Chart

The bar chart shows your calorie target across five scenarios, from moderate fat loss through to moderate muscle gain. The tallest bar is where you eat the most; the shortest is the most aggressive cut.

The highlighted bar is the one matching your current goal selection. Click any bar in the calculator to update your macros to that target automatically.

Use this to compare how big the difference is between your goals. Often it's smaller than people expect.

Mod.
Loss

Mild
Loss

Maintain

Mild
Gain

Mod.
Gain

Fat loss

Selected goal

Muscle gain

TDEECalculator