TDEE & Calorie Calculator
Find out how many calories you burn each day and get personalized macro targets for your fitness goals. Uses the Mifflin-St Jeor equation.
TDEE Calculator
Calculate your Total Daily Energy Expenditure
Looking to reach your fitness goals faster? Consider a meal delivery service tailored to your calorie needs, nutrition coaching for personalized guidance, or explore proven weight loss programs and high-quality protein supplements to support your daily macro targets.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you set the right calorie intake for weight loss, maintenance, or muscle gain.
How is BMR Calculated?
We use the Mifflin-St Jeor equation, which research has shown to be the most reliable formula for estimating BMR. Your BMR represents the calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production.
Understanding Your Results
- Weight Loss: Eating 500 calories below your TDEE leads to roughly 1 pound of fat loss per week.
- Maintenance: Eating at your TDEE keeps your weight stable.
- Weight Gain: Eating 500 calories above your TDEE supports muscle growth when combined with strength training.