Free Calculator
TDEE Calculator for Men & Women
Find out how many calories your body burns each day â and what to eat to lose fat, build muscle, or maintain your weight.
Calculate your TDEE
Enter your details
Please enter valid numbers.
Your Total Daily Energy Expenditure
0
calories per day
Fat Loss
0
cal/day
~0.5 kg loss/week
Maintenance
0
cal/day
maintain weight
Muscle Gain
0
cal/day
lean bulk
Suggested Macros for Fat Loss Goal
Protein
0g
Carbohydrates
0g
Fat
0g
Understanding TDEE
What Is TDEE and Why It Matters
Your Total Daily Energy Expenditure is the total calories your body burns in 24 hours â your basal metabolic rate (calories burned at rest) plus everything you do on top of it. It is the foundation of any body-composition plan: without it, calorie targets are guesswork.
This calculator uses the Mifflin–St Jeor equation, shown to be one of the most accurate predictors of resting metabolic rate in adults. Results are estimates â individual variation of Âą10% is normal â but they give a reliable starting point. Adjust based on real-world results over 2–3 weeks.