TDEE & calorie calculator
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns each day. Knowing your TDEE is the foundation of any nutrition strategy, whether you want to lose fat, maintain body composition or build muscle.
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Try for freeWhy knowing your TDEE is essential
Without knowing your TDEE, you're navigating blind. Eating 300-500 calories below your TDEE leads to gradual, sustainable fat loss. Eating above it with proper training promotes muscle growth. This calculator uses the Mifflin-St Jeor equation, considered the most accurate by the American Dietetic Association.
How to use this calculator
- 1Enter your sex, age, height and weight
- 2Select your weekly physical activity level
- 3Choose your goal (cut, maintain or bulk)
- 4Check your TDEE, BMR and calorie target
- 5Optional: view the macronutrient breakdown
Tips to reach your goals
- •A 300-500 cal/day deficit is ideal for losing fat without losing muscle
- •A 200-300 cal/day surplus is enough for a lean bulk
- •Prioritize protein: 1.6 to 2.2g per kg of bodyweight
- •Adjust your calories every 4-6 weeks based on results
- •TDEE is an estimate — adjust based on your actual progress
Frequently asked questions
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest. TDEE includes BMR plus energy spent on physical activity, digestion and daily activities.
This calculator uses the Mifflin-St Jeor equation, considered the most accurate by the scientific community and the American Dietetic Association.
Recalculate every 4-6 weeks or after a significant change in weight (+ or - 3 kg), activity level or body composition.
No, it's an estimate with a 10-15% margin of error. Use it as a starting point and adjust based on your real results over 2-3 weeks.