Calculate your Total Daily Energy Expenditure (TDEE) and get a personalized calorie target for weight loss, maintenance, or muscle gain. Includes macro breakdown (protein, carbs, fat) based on your goal. Uses the Mifflin-St Jeor equation — the most accurate BMR formula for adults. Free, instant, no sign-up.
Calories + protein, carbs & fat for your goal
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period including all physical activity, digestion, and basic body functions. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor: Sedentary (×1.2), Lightly Active (×1.375), Moderately Active (×1.55), Very Active (×1.725), or Extra Active (×1.9). TDEE is the most important number in any weight management program — eating consistently below your TDEE creates a calorie deficit that drives fat loss, while eating above drives muscle and weight gain. A 500-calorie daily deficit below TDEE produces approximately 1 lb of fat loss per week (3,500 calories = 1 lb of fat).
Macronutrient targets matter as much as total calories for body composition. Protein is the most critical macro: 0.7–1g per pound of body weight preserves muscle during a deficit and supports muscle synthesis during a surplus. The thermic effect of food (TEF) is highest for protein at 20–30% — meaning 100 calories of protein effectively delivers only 70–80 net calories. Carbohydrates are the body's preferred fuel for high-intensity exercise. Fat is essential for hormone production (including testosterone) and fat-soluble vitamin absorption. This calculator uses clinically validated macro ratios backed by sports nutrition research.
Most people overestimate their activity level. "Moderately active" means structured exercise 3–5 times per week — NOT just being on your feet at work. If you work a desk job but hit the gym 4x/week, choose Moderately Active. Overestimating activity is the #1 reason TDEE-based diets stall.
Prioritize protein at every meal. 0.8–1g/lb of body weight is the minimum for muscle preservation during fat loss. Higher protein (1–1.2g/lb) supports muscle gain during a bulk. Protein is the most satiating macro — it reduces hunger hormones and keeps you full longer per calorie.
After 4–6 weeks of dieting, your TDEE decreases by 5–15% (adaptive thermogenesis). Plan for diet breaks every 8–12 weeks: eat at maintenance calories for 1–2 weeks to reset leptin and reverse some metabolic adaptation before resuming your deficit.
Food logging studies show people underestimate calorie intake by 20–50%. Use a food scale for at least 2 weeks when starting a TDEE-based diet. Restaurant meals average 200–500 extra calories beyond menu estimates. Home cooking is the single most effective calorie control strategy.