Free TDEE Calculator
Estimate your maintenance calories, cutting calories, and bulking calories in under a minute.
Estimated BMR: 0 kcal/day
Estimated TDEE (maintenance): 0 kcal/day
| Goal | Calories / Day |
|---|---|
| Mild fat loss (~10% deficit) | 0 |
| Fat loss (~15% deficit) | 0 |
| Maintain weight | 0 |
| Lean bulk (~10% surplus) | 0 |
| Bulk (~15% surplus) | 0 |
Macro starting point at maintenance:
Protein: 0 g | Fat: 0 g | Carbs: 0 g
These are estimates. Use body weight trends over 2-4 weeks to fine-tune calories.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, including basic life functions (breathing, circulation, body temperature), daily movement, exercise, and digestion. If you eat near your TDEE, your weight tends to stay stable over time.
A good TDEE estimate gives you a practical starting point for any nutrition goal: fat loss, maintenance, or lean muscle gain.
How this free TDEE calculator works
This calculator uses the widely accepted Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then applies an activity multiplier to estimate your maintenance calories.
Step 1: Estimate BMR
- Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Apply activity factor
TDEE = BMR × Activity Multiplier. A higher activity level increases estimated calorie needs.
How to use your TDEE result
For fat loss
Start with a 10-15% calorie deficit below maintenance. This is usually aggressive enough to produce steady progress while still supporting training, recovery, and hunger control.
For maintenance
Eat close to the maintenance target for 2-4 weeks. If your weekly average body weight stays stable, your estimate is likely accurate.
For lean bulking
Start with a 5-10% surplus. Smaller surpluses often improve the ratio of muscle gain to fat gain, especially for intermediate lifters.
Macro planning after calories
Calories drive weight change, but macronutrients help performance and body composition. A simple starting framework:
- Protein: 1.6-2.2 g per kg body weight
- Fat: 0.6-1.0 g per kg body weight
- Carbs: Fill remaining calories based on activity and training needs
If strength training is a priority, keep protein consistent and adjust carbs first when increasing or decreasing calories.
Common TDEE calculator mistakes
- Picking the wrong activity level: Many people overestimate activity. Be realistic.
- Changing calories too fast: Wait at least 2 weeks before making large adjustments.
- Ignoring average scale weight: Daily fluctuations are normal. Use weekly averages.
- Not tracking intake accurately: Portions and oils can add significant hidden calories.
When to recalculate TDEE
Recalculate when your body weight changes by about 5-10%, your training volume changes significantly, or your lifestyle shifts (new job, activity routine, sleep changes). TDEE is dynamic, not fixed forever.
FAQ
Is this calculator accurate?
It is accurate as a starting estimate, not a lab measurement. Real-world feedback (weight trend, energy, performance) is the final calibration tool.
Can I use this as a maintenance calories calculator?
Yes. Your TDEE output is your estimated maintenance calorie target.
What is better for fat loss: 10% or 15% deficit?
Most people do well with 10-15%. Start moderate, monitor progress, and only increase the deficit if needed.
How quickly should I expect results?
For fat loss, many people target around 0.25% to 0.75% of body weight per week. Slower rates are often easier to sustain and better for muscle retention.
Bottom line: Use this free TDEE calculator to get a smart starting point, then adjust based on your actual weekly progress. Consistency beats perfection.