TDEE Calculator by Goal (Lose, Maintain, Gain)

Calculate your Total Daily Energy Expenditure and target calories for weight loss, maintenance, or muscle gain.

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Enter your values and click Calculate

This TDEE calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most adults according to the Academy of Nutrition and Dietetics — to estimate your Basal Metabolic Rate, then multiplies it by an activity factor to find your Total Daily Energy Expenditure. Your TDEE is the total calories your body burns each day. To lose weight, you eat less than your TDEE; to gain muscle, you eat slightly more. Enter your stats and goal to get your personalized daily calorie target. The calculator applies a 500-calorie/day deficit for weight loss (targeting approximately 1 lb/week of fat loss) and a 300-calorie/day surplus for muscle gain (a moderate lean bulk). Maintenance uses your TDEE directly. These are evidence-based starting points — individual results vary based on metabolism, adherence, and training. Adjust by 50–100 calories every 2–3 weeks based on real results.

How It Works

BMR is calculated using the Mifflin-St Jeor equation: For men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5. For women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161. TDEE = BMR × activity factor (sedentary: 1.2, light: 1.375, moderate: 1.55, active: 1.725, very active: 1.9). Goal adjustment: weight loss subtracts 500 cal/day (targeting ~1 lb/week loss, since 3,500 cal = ~1 lb fat), maintenance uses TDEE directly, muscle gain adds 300 cal/day (moderate surplus for lean bulking). The Mifflin-St Jeor equation was validated as the most accurate prediction of RMR in non-obese adults in a 2005 study published in the Journal of the American Dietetic Association.

Examples

Weight Loss — Moderately Active Woman
150 lbs, 5'5" (65 in), age 28, female, moderate activity, goal: lose weight.
Result: BMR ~1,428 cal, TDEE ~2,213 cal, target 1,713 cal/day for ~1 lb/week loss.
Maintenance — Active Man
185 lbs, 5'11" (71 in), age 35, male, active, goal: maintain.
Result: BMR ~1,964 cal, TDEE ~3,388 cal, target 3,388 cal/day to maintain weight.
Muscle Gain — Light Activity Man
160 lbs, 5'9" (69 in), age 25, male, light activity, goal: gain muscle.
Result: BMR ~1,811 cal, TDEE ~2,490 cal, target 2,790 cal/day for lean bulk.

Frequently Asked Questions

What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your metabolic rate and all activity. It's the single most important number for managing body weight — eating below TDEE creates a deficit and causes fat loss; eating above TDEE creates a surplus and supports muscle growth. Knowing your TDEE replaces guesswork with a personalized, data-driven calorie target.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate BMR prediction formula for most adults, validated against indirect calorimetry (the gold standard) in multiple studies. It predicts RMR within 10% for approximately 82% of people. However, it can underestimate BMR for very muscular individuals (muscle burns more at rest than fat) and overestimate for those with a high body fat percentage. The activity multipliers add additional estimation error. Treat your TDEE as a starting estimate and adjust by 50–100 cal/day every 2–3 weeks based on actual weight change.
Why only 300 calories for muscle gain instead of 500?
A 300-calorie/day surplus (lean bulk) is recommended because the rate at which the body can synthesize new muscle tissue is limited — most natural lifters can add 1–2 lbs of muscle per month maximum. A larger surplus doesn't speed up muscle gain; it mostly adds fat. Research supports that a modest 200–400 calorie surplus, combined with progressive resistance training and adequate protein (0.7–1.0 g/lb body weight), maximizes muscle gain while minimizing fat accumulation.
Why isn't my weight changing at the expected rate?
Several factors can cause real weight change to differ from the estimate: metabolic adaptation (your body reduces TDEE as you lose weight), changes in NEAT (non-exercise activity thermogenesis — unconscious fidgeting and movement), water retention masking fat loss, and calorie tracking errors (most people underestimate intake by 20–50%). If weight isn't changing after 2–3 weeks at a consistent intake, adjust calories by 100–150 cal/day in the appropriate direction. Also ensure you're using a food scale rather than volume measurements for accurate tracking.

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