TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets for fat loss, maintenance, or muscle gain.
Ready to Calculate
Fill out the form and click "Calculate TDEE" to see your total daily energy expenditure and calorie targets.
TDEE Calculator Guide
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your basal metabolic rate plus all physical activity. Knowing your TDEE is the foundation of any effective nutrition plan.
How to Use Your TDEE
Fat Loss: Eat 250-750 calories below your TDEE depending on how fast you want to lose weight. Slower cuts preserve more muscle.
Maintenance: Eat your TDEE to maintain current weight. This is your starting point.
Muscle Gain: Eat 250-500 calories above your TDEE to support muscle growth while minimizing fat gain.
Mifflin-St Jeor Equation
Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier. Weight change calories use 7,700 kcal per kg of body weight.
Tip: Track your weight for 2-3 weeks and adjust calories based on actual results. TDEE calculators provide estimates — your real TDEE depends on factors like metabolism, NEAT, and training intensity.
Once you know your TDEE, use it to set a daily calorie target or build a macro plan around it.
Frequently Asked Questions
How is TDEE different from the calories I burn exercising?
TDEE already includes exercise. It's your total daily burn — BMR plus your activity multiplier — so you don't need to add workout calories on top of it.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by more than a few pounds, or every 4-6 weeks, since TDEE shifts as your body weight and activity level change.
Why does my TDEE calculator estimate differ from my tracked results?
TDEE formulas are estimates. Individual metabolism, NEAT, and training intensity all vary. Track your weight for 2-3 weeks and adjust your calorie target based on your actual results.
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Your TDEE, Recalibrated Automatically
This formula is a great starting point. Once you're logging weight and food in Tracked, Adaptive TDEE learns your real metabolism and keeps it current — no recalculating by hand.
See Adaptive TDEE