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Find out exactly how many calories you burn each day with our TDEE calculator. Based on your BMR and activity level, get accurate calculations to optimize your diet for weight loss, maintenance, or muscle gain.
Enter your details to calculate your Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period, including all activities. Understanding your TDEE is fundamental to achieving any health goal—whether you want to lose weight, gain muscle, or maintain your current physique. TDEE consists of your Basal Metabolic Rate (BMR) plus calories burned through daily activities and exercise.
Our calculator uses the Mifflin-St Jeor equation, currently considered the most accurate formula for estimating BMR. We then multiply your BMR by an activity factor based on your exercise frequency and intensity to calculate your TDEE. This science-based approach provides reliable estimates that you can use as a starting point for your nutrition planning.
To lose weight, you need to create a calorie deficit by consuming fewer calories than your TDEE. A deficit of 500 calories per day typically results in losing about 1 pound per week. For weight gain (particularly muscle building), you need a calorie surplus. Our calculator provides specific calorie and macro recommendations for various goals, from extreme fat loss to lean muscle gain.
Remember that TDEE calculators provide estimates. Monitor your actual results over 2-3 weeks and adjust your intake accordingly. Factors like stress, sleep quality, hormones, and genetics can affect your actual metabolism. For best results, combine accurate calorie tracking with regular body composition measurements and progress photos.
TDEE calculators provide estimates. Individual metabolism, hormones, sleep, stress, and genetics vary. Track results for 2-3 weeks and adjust calories by 100-200 if not seeing expected changes. Water retention and muscle gain can also mask fat loss.
You can vary daily intake as long as weekly totals match your goal. Some people eat more on training days, less on rest days (calorie cycling). Focus on weekly averages rather than daily perfection.
Prioritize hitting your protein target (supports muscle and satiety). Carbs and fats can vary based on preference and performance. Many successful people focus on calories and protein, letting other macros fall where they may.