TDEE stands for total daily energy expenditure, the calories you burn in a day including activity, not just resting. This calculator estimates it from your BMR (calories burned at rest) times an activity multiplier, then adjusts it up or down based on your goal.

How accurate is this?

It's an estimate, not a measurement. The Mifflin-St Jeor formula this calculator uses is one of the more accurate equations available for predicting resting metabolism, but everyone's actual number varies by a few hundred calories either way. Treat the result as a starting point, then adjust based on how your weight actually moves over a few weeks.

Should I eat at maintenance to build muscle?

Not necessarily. A modest surplus, this calculator defaults to 10 percent above maintenance, makes it easier to build muscle since your body has extra energy to work with. Eating at maintenance can still work, especially for beginners, but it's usually a slower process.

Tools

TDEE Calculator

What should I actually eat in a day? TDEE is your total daily energy expenditure, the calories you burn including activity, not just resting. I calculate it from your basics, then adjust it for your goal.

Enter your stats once, and I'll give you a maintenance number plus a target for losing fat, maintaining, or building muscle.

Sex

Age

Height

Your weight

Activity level

Goal

Calories per day

2763

Maintenance (TDEE): 2763 kcal BMR: 1783 kcal

To maintain, I'd eat about 2763 calories a day.

Estimates, not medical or dietary advice.

Now set your protein and macros

Protein calculator → Macro calculator →

Questions about this tool

What is TDEE?: TDEE stands for total daily energy expenditure, the calories you burn in a day including activity, not just resting. This calculator estimates it from your BMR (calories burned at rest) times an activity multiplier, then adjusts it up or down based on your goal.
How accurate is this?: It's an estimate, not a measurement. The Mifflin-St Jeor formula this calculator uses is one of the more accurate equations available for predicting resting metabolism, but everyone's actual number varies by a few hundred calories either way. Treat the result as a starting point, then adjust based on how your weight actually moves over a few weeks.
Should I eat at maintenance to build muscle?: Not necessarily. A modest surplus, this calculator defaults to 10 percent above maintenance, makes it easier to build muscle since your body has extra energy to work with. Eating at maintenance can still work, especially for beginners, but it's usually a slower process.