Find Out How Many Calories Your Body Really Burns
Enter a few details and get your daily maintenance calories, plus starting points for fat loss and muscle gain.
This tool was built by Serge (MSc) using the Mifflin-St Jeor equation. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Your total daily energy expenditure, or TDEE, is roughly the number of calories you burn in a day once your movement is counted. Every eating plan, whether for fat loss, muscle gain, or staying put, starts from this number.
It is an estimate built on averages, so treat the result as a starting point rather than an exact figure.
| Goal | Approx. calories |
|---|---|
| Fat loss (moderate) | |
| Maintenance | |
| Muscle gain (moderate) |
Where the Number Comes From
The tool first estimates your resting energy needs with the Mifflin-St Jeor equation, which uses your age, sex, height, and weight. It then multiplies that figure by an activity factor that reflects how much you move.
The result is your estimated daily calories for keeping your current weight.
How I Use My Own Number
I never treat the calculated figure as final. I start with it, eat at that level for a couple of weeks, and watch what my bodyweight and energy do before changing anything.
I recommend the same to you. The table gives a moderate cut of 500 calories and a modest surplus of 300, and if your weight does not move the way you expect, adjust by small steps.
Choosing Your Activity Level
This is where most people go wrong. If you are unsure, pick the lower level, because it is easy to overrate how active a normal week really is.
Training days count, but so do your job and daily steps. Someone who lifts four times a week and sits all day is usually closer to moderate than to very active.
What Comes After the Calories
Once you have your maintenance number, the calorie deficit calculator turns it into a plan with a realistic timeline. The macro calculator splits the calories into protein, carbs, and fat, and the protein intake calculator checks you are eating enough to protect your muscle.
If you are building muscle from scratch, my Beginner Muscle Building Program shows how to train for it while you eat.
Where This Falls Short
This estimate is built on averages, so your true needs may be higher or lower. It does not account for medical conditions, medications, or individual differences.
Use it as a starting guide only, and get personal advice from a qualified professional if you have health concerns.
Scientific Basis
The equation used here comes from Mifflin and St Jeor's validated research on resting energy expenditure. See the NIH PMC validation review and the systematic review comparing predictive equations.