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Activity Burn

Free TDEE Calculator Weight Loss & Muscle Gain

Estimate BMR, maintenance calories, and goal-based calorie targets from your lifestyle, activity level, and fitness goal

Quick answer

What is the TDEE formula?

TDEE means Total Daily Energy Expenditure: the estimated calories you burn in a full day. The standard shortcut is TDEE = BMR x activity multiplier. This calculator first estimates BMR, then adjusts it for training, steps, work activity, and your goal.

Weight loss

Start around 10-20% below TDEE, then adjust after 2-3 weeks of scale and waist trends.

Muscle gain

Use a small 5-15% surplus above TDEE so training performance rises without excessive fat gain.

Bodybuilding

Recalculate TDEE after each 10-15 lb weight change or when training volume changes meaningfully.

Activity level Multiplier Best match
Sedentary 1.2 Desk job, little structured exercise
Light 1.375 1-3 workouts per week or light daily movement
Moderate 1.55 3-5 workouts per week and normal daily steps
Very active 1.725+ Hard training, active job, or two-a-day sessions
Calculate macros from your TDEE Find daily protein intake Track body composition

Tell Us About Yourself

Your Results

Your TDEE
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calories per day
BMR
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Basal Metabolic Rate
Activity
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Calories from exercise

Energy Distribution

Macronutrient Breakdown

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Protein
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Carbs
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Fats
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Goal Recommendations

Fat Loss

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20% deficit

Maintenance

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Current level

Muscle Gain

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15% surplus

Frequently Asked Questions

Everything you need to know about TDEE and calorie calculations

What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and calories burned through physical activity. Knowing your TDEE is crucial for achieving your fitness goals—whether you want to lose weight, maintain your current weight, or gain muscle. It provides the foundation for creating an effective nutrition plan.

How accurate is the TDEE calculator?

Our TDEE calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR. The calculator then applies activity multipliers based on your reported activity level. While it provides a solid starting point, individual variations exist. Monitor your results over 2-3 weeks and adjust your calorie intake based on actual weight changes and progress.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest—just to maintain basic bodily functions like breathing, circulation, and cell production. TDEE includes your BMR plus all calories burned through daily activities, exercise, and movement. TDEE is typically 20-50% higher than BMR, depending on your activity level.

How do I choose the right activity level?

Select the activity level that best matches your typical week: Sedentary (little to no exercise), Light (1-3 days of light exercise), Moderate (3-5 days of moderate exercise), Active (6-7 days of intense exercise), or Very Active (intense daily training or physical job). Be honest—overestimating activity leads to consuming too many calories, while underestimating may slow progress.

How many calories should I eat to lose weight?

For sustainable fat loss, aim for a 15-20% calorie deficit from your TDEE. For example, if your TDEE is 2500 calories, eating 2000-2125 calories per day would create a 15-20% deficit. This typically results in losing 0.5-1% of body weight per week. Avoid deficits larger than 25%, as they can lead to muscle loss, metabolic slowdown, and are difficult to maintain long-term.

How many calories should I eat to gain muscle?

For muscle gain, aim for a 10-15% calorie surplus above your TDEE. If your TDEE is 2500 calories, eating 2750-2875 calories per day would support muscle growth. This surplus provides the extra energy needed for muscle protein synthesis while minimizing fat gain. Combine this with progressive resistance training and adequate protein intake (0.7-1g per pound of body weight) for optimal results.

Should I recalculate my TDEE as I lose or gain weight?

Yes, you should recalculate your TDEE every 10-15 pounds of weight change. As you lose weight, your BMR decreases because your body requires less energy to maintain a smaller mass. Similarly, as you gain weight, your TDEE increases. Regular recalculations ensure your calorie targets remain accurate and aligned with your current body composition.

Why are my macronutrient recommendations different from other calculators?

Our macronutrient breakdown follows evidence-based guidelines: protein at 0.7-1g per pound of body weight (for muscle preservation and satiety), fats at 0.3-0.4g per pound (for hormone production and health), and carbohydrates filling the remaining calories. These ratios are optimized for body composition goals rather than generic percentages, which is why they may differ from other calculators.

What is the TDEE formula?

The simple TDEE formula is TDEE = BMR x activity multiplier. BMR estimates calories burned at rest, while the activity multiplier adjusts for daily movement, work, and exercise.