TDEE Calculator
Work out how many calories you burn per day, then get maintenance, cutting, and lean bulking targets to match your training goal.
Fill in your details to see your daily calorie needs.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the number of calories you burn in a day: your resting metabolism plus daily movement and training. Eat at your TDEE and your weight holds steady; eat below it to cut, above it to gain.
How is it calculated?
Your basal metabolic rate is calculated with the Mifflin-St Jeor equation, which studies show is the most accurate formula for most people, then multiplied by an activity factor between 1.2 and 1.9 depending on how much you move and train.
How accurate is it?
Treat the number as a starting point, typically within about 10%. The real test is the scale over 2 to 3 weeks: if you're not trending toward your goal, adjust your intake by 100 to 200 calories and reassess.
Which activity level should I pick?
Most lifters with desk jobs who train 3 to 5 times a week should pick moderately active. When in doubt, pick the lower level. It's easier to add calories later than to discover you've been overeating for a month.