TDEE & Calorie Calculator

Your maintenance calories, fat-loss target and lean-gain target — based on real formulas.

Quick answer: Free TDEE calculator: find your daily calorie needs with the Mifflin-St Jeor formula, plus cut and bulk targets. Metric and imperial.

Age

Weight (kg)

Height (cm)

Activity level

–Maintenance (TDEE)

–BMR (at rest)

–Fat loss (−500)

–Lean bulk (+300)

How to use

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Fill in the fields above.
Get your result instantly — nothing is uploaded.

About this tool

TDEE (Total Daily Energy Expenditure) is the number of calories you burn per day including activity. This calculator uses the Mifflin-St Jeor equation — the most accurate widely-used BMR formula — multiplied by an activity factor. A deficit of ~500 kcal/day approximates 0.5 kg (1 lb) fat loss per week; a small surplus supports lean muscle gain.

FAQ

Which formula is used?

Mifflin-St Jeor for BMR, then an activity multiplier (1.2 sedentary to 1.9 athlete) for TDEE.

Why is my TDEE different from a fitness app?

Wearables estimate steps/heart-rate on top of BMR; differences of ±10% are normal. Track weight trends over 2–3 weeks to calibrate.

Should I eat below my BMR?

Generally no — deficits are taken from TDEE, not BMR. Very low calorie diets need medical supervision.

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