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TDEE Calculator

Find your total daily energy expenditure using the Mifflin–St Jeor equation, with calorie targets for fat loss, maintenance, and muscle gain.

TDEE Calculator

Enter your details to calculate your maintenance calories and goal targets

Your Energy Targets

Complete the form to see your energy targets

BMR, TDEE, and goal calories

Understanding TDEE
BMR (Basal Metabolic Rate)

Calories burned at complete rest — the energy your body needs just to survive. Calculated here with the Mifflin–St Jeor equation, the most accurate formula for most adults.

TDEE (Total Daily Energy Expenditure)

Your BMR multiplied by an activity factor. This is your true maintenance calorie level — eat this amount and weight stays roughly stable.

Formula: TDEE = BMR × activity multiplier (1.2 to 1.9).
Calorie Targets Explained
  • −Fat loss: TDEE minus 500 cal/day, targeting roughly 1 lb (0.45 kg) per week.
  • =Maintenance: Eat at your TDEE to keep weight steady.
  • +Muscle gain: TDEE plus 300 cal/day to support a lean bulk without excess fat gain.
Tip: These are estimates. Track your weight for 2-3 weeks and adjust by 100-200 cal/day based on real results.

Important Note

TDEE estimates are based on population equations and individual results vary. This tool is for general education and should not replace advice from a qualified healthcare professional.