Find your Total Daily Energy Expenditure (TDEE) and get exact calorie targets for weight loss, maintenance, or muscle gain. Based on the Mifflin-St Jeor equation — the most accurate formula available. Free, no signup.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It's the most important number in nutrition — because whether your goal is weight loss, muscle gain, or simply maintaining your current weight, every calorie target is calculated relative to your TDEE.
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) — the calories burned at complete rest — by an activity multiplier that accounts for how much you move throughout the day.
This calculator uses the Mifflin-St Jeor equation, validated by multiple studies as the most accurate formula for estimating BMR in the general population:
A deficit of 300–500 calories below TDEE produces 0.5–1 lb of fat loss per week — the sweet spot recommended by most dietitians. Larger deficits (500–750 cal/day) are safe for people with more weight to lose. Deficits above 1,000 calories/day often cause muscle loss, nutrient deficiencies, and metabolic adaptation ("starvation mode").
A surplus of 200–400 calories above TDEE, combined with progressive resistance training, allows muscle growth with minimal fat gain. Larger surpluses ("dirty bulking") add fat faster without accelerating muscle growth in most people.
Eating at your TDEE keeps weight stable. Note that TDEE is an estimate — track your weight over 2–4 weeks and adjust by ±100–200 calories if your weight is moving in an unintended direction.
As you lose or gain weight, your BMR changes. Recalculate your TDEE every 5–10 lbs of body weight change to keep your targets accurate. Activity level changes (new job, starting an exercise program) should also trigger a recalculation.