TDEE Calculator
Your total daily energy expenditure, or TDEE, is roughly how many calories you burn in a day once your activity is counted. It is a useful starting point if you want to eat for fat loss, muscle gain, or maintenance. Enter your details and this tool gives an estimate. It is a general estimate, not an exact figure.
| Goal | Approx. calories |
|---|---|
| Fat loss (moderate) | |
| Maintenance | |
| Muscle gain (moderate) |
How This Works
The tool first estimates your resting energy needs using the Mifflin-St Jeor equation, which uses your age, sex, height, and weight. It then multiplies that by an activity factor to account for how much you move. The result is your estimated daily calories to maintain your current weight.
Understanding Your Result
The main number is roughly what you burn per day. To lose fat, most people eat a little below it; to gain muscle, a little above. The table gives simple starting points. Track how your weight and energy respond over a couple of weeks and adjust from there.
Important Limitations
This is an estimate based 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.
Related Reading
For more on eating to support training, see my articles on nutrition and building and keeping muscle as you age.