Calculate your total daily energy expenditure for weight loss, maintenance, or muscle gain.
Your TDEE
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BMR
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Weight Loss
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Muscle Gain
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TDEE Calculator: Know Your Exact Daily Calorie Needs
Our TDEE calculator computes your Total Daily Energy Expenditure — the exact number of calories your body burns each day. Whether you want to lose weight, maintain current weight, or build muscle, knowing your TDEE is the first step.
The total daily energy expenditure calculator uses the Mifflin-St Jeor equation to calculate your BMR, then multiplies it by an activity factor based on your lifestyle. This gives you accurate calorie targets for your specific goal.
Unlike generic calorie calculators, our TDEE calculator provides personalized recommendations for weight loss, maintenance, and muscle gain, along with suggested macronutrient breakdowns.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities, exercise, digestion, and basic life functions. It tells you exactly how many calories you need to eat to maintain, lose, or gain weight.
How to calculate TDEE?
First calculate BMR (Basal Metabolic Rate) using Mifflin-St Jeor equation. Then multiply by activity factor: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9).
What are maintenance calories?
Maintenance calories are your TDEE — the number of calories you need to eat to maintain your current weight. Eating exactly your TDEE keeps you at the same weight. Eating below creates a deficit for weight loss.
How many calories for weight loss?
For weight loss, eat 300-500 calories below your TDEE (500 cal deficit = ~0.5 kg/week loss). Do not go below 1200 for women or 1500 for men without medical supervision.
How many calories for muscle gain?
For muscle gain, eat 200-400 calories above your TDEE (lean bulk). This provides enough energy for muscle growth while minimizing fat gain. Combine with strength training for best results.
Does exercise affect TDEE?
Yes, exercise significantly increases TDEE. A sedentary office worker might have TDEE of 1,800, while someone exercising daily might have TDEE of 2,800+. The activity multiplier in TDEE calculation accounts for this.