Find your Total Daily Energy Expenditure (TDEE) — the calories you burn each day — using the Mifflin-St Jeor equation. Get instant calorie targets for cutting, maintenance and bulking, plus protein, carb and fat macros.
Your TDEE (maintenance calories)
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BMR: —
🔥 Cutting
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TDEE − 500 kcal/day ≈ 0.5 kg fat loss / week
⚖️ Maintenance
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Eat at TDEE weight stays stable
💪 Bulking
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TDEE + 300 kcal/day lean muscle gain
Daily macros (at maintenance)
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Uses the Mifflin-St Jeor equation, the most validated BMR formula. TDEE is an estimate — real burn varies with genetics, sleep and daily movement. Macros: protein 2 g per kg body weight, fat 25% of calories, remaining calories from carbs. This is general information, not medical advice.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is every calorie your body burns in 24 hours: your basal metabolic rate (BMR — the energy to keep you alive at rest), plus the thermic effect of food, plus all movement from workouts to walking to fidgeting. Your TDEE is the single number that decides whether you lose, maintain or gain weight.
How the calculation works
First the calculator estimates your BMR with the Mifflin-St Jeor equation, which uses your weight, height, age and sex. Then it multiplies BMR by an activity factor (1.2 for sedentary up to 1.9 for very active) to get your TDEE. The cutting target subtracts 500 kcal for roughly half a kilo of fat loss per week; the bulking target adds 300 kcal for lean muscle gain with minimal fat.
How to use your TDEE
To lose fat: eat at the cutting target, keep protein high (about 2 g per kg), and track your weight for 2–3 weeks before adjusting.
To maintain: eat near your TDEE; small day-to-day swings are normal.
To build muscle: eat at the bulking target with progressive strength training.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate plus all activity — exercise, walking, work and digestion. It decides whether you gain, lose or maintain weight.
How many calories should I eat to lose weight?
A safe guideline is to eat about 300–500 calories below your TDEE, which leads to roughly 0.25–0.5 kg of fat loss per week. Use this calculator, pick the Cutting target, and stay consistent.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most widely used and validated formula for estimating BMR from weight, height, age and sex. This calculator uses it and then multiplies by your activity level to get TDEE.