TDEE & Calorie Calculator
Your maintenance calories, fat-loss target and lean-gain target — based on real formulas.
Quick answer: Free TDEE calculator: find your daily calorie needs with the Mifflin-St Jeor formula, plus cut and bulk targets. Metric and imperial.
–Maintenance (TDEE)
–BMR (at rest)
–Fat loss (−500)
–Lean bulk (+300)
How to use
- Open this page on any device — no signup needed.
- Fill in the fields above.
- Get your result instantly — nothing is uploaded.
About this tool
TDEE (Total Daily Energy Expenditure) is the number of calories you burn per day including activity. This calculator uses the Mifflin-St Jeor equation — the most accurate widely-used BMR formula — multiplied by an activity factor. A deficit of ~500 kcal/day approximates 0.5 kg (1 lb) fat loss per week; a small surplus supports lean muscle gain.
FAQ
Which formula is used?
Mifflin-St Jeor for BMR, then an activity multiplier (1.2 sedentary to 1.9 athlete) for TDEE.
Why is my TDEE different from a fitness app?
Wearables estimate steps/heart-rate on top of BMR; differences of ±10% are normal. Track weight trends over 2–3 weeks to calibrate.
Should I eat below my BMR?
Generally no — deficits are taken from TDEE, not BMR. Very low calorie diets need medical supervision.
People also searched
Related tools
🤰
Pregnancy Due Date Calculator
Health & Fitness
🌸Ovulation Calculator
Health & Fitness
📊Body Fat Calculator
Health & Fitness
🥗Macro Calculator
Health & Fitness
⚖️Ideal Weight Calculator
Health & Fitness
💧Water Intake Calculator
Health & Fitness
❤️Heart Rate Zone Calculator
Health & Fitness
🏋️One Rep Max Calculator
Health & Fitness
🩺Blood Pressure Checker
Health & Fitness
😴Sleep Cycle Calculator
Health & Fitness