Your TDEE is the calories you burn in a day. Enter your age, sex, weight, height and activity and we calculate it with the Mifflin-St Jeor equation — plus targets to lose fat, maintain, or build. Eat around it to maintain, ~15–20% under to lose, ~10% over to gain.
Fill in every field to see your maintenance calories.
Got your calories? Set your protein next with the protein calculator — the one calculator that also prices the target from our live catalog.
TDEE is your total daily energy expenditure — the calories you burn in a day, including your resting metabolism (BMR) plus movement and exercise. Eat around your TDEE to maintain weight, below it to lose, above it to gain.
We use the Mifflin-St Jeor equation for BMR (the most accurate common formula), then multiply by an activity factor from 1.2 (sedentary) to 1.9 (athlete). It is an estimate — track your body weight for 2–3 weeks and nudge the number up or down based on what actually happens.
A moderate fat-loss target is about 15–20% below your TDEE; a lean-gain target is about 10% above. Bigger deficits lose muscle and stall; bigger surpluses just add fat. Pair either with enough protein — see our protein calculator to set that target.
General information, not medical or dietary advice. Formulas estimate an average; individual metabolism varies.