TDEE Calculator
Find your Total Daily Energy Expenditure — the calorie number that tells you whether you're eating for weight loss, maintenance, or muscle gain.
What your TDEE number actually means
TDEE is the number of calories your body burns in a typical day, including your resting metabolism, daily movement and training. Eat around that number and your weight tends to hold steady. Eat below it and you lose weight over time. Eat above it and you gain.
For men over 40 the number matters more than it used to. Muscle mass tends to decline gradually with age, and less muscle means a lower resting metabolism, so the calorie target that worked at 30 can quietly turn into a surplus at 45.
How this calculator works
It starts with your basal metabolic rate (BMR) using the Mifflin-St Jeor equation for men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. It then multiplies BMR by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Light (1-3 workouts a week) | 1.375 |
| Moderate (3-5 workouts a week) | 1.55 |
| Very active (6-7 workouts a week) | 1.725 |
| Extra active (physical job plus training) | 1.9 |
Using your result
- Fat loss: a deficit of roughly 300 to 500 calories below your TDEE is a common, sustainable starting point.
- Maintenance: eat close to your TDEE and track your weight for two to three weeks before adjusting.
- Muscle gain: a small surplus of about 200 to 300 calories, paired with resistance training and enough protein.
Treat the result as a starting estimate, not a verdict. Real expenditure varies from person to person, so adjust every two to three weeks based on what the scale and your energy levels do.
TDEE calculator FAQ
How accurate is the Mifflin-St Jeor formula?
It is widely used and generally closer for most adults than older equations, but it is still an estimate. Body composition, sleep, stress and medications can all move your real number.
Should I eat my TDEE or my BMR?
Your TDEE is the better reference for planning meals, because it includes the calories you burn through movement. BMR alone is what you burn at complete rest.
How often should I recalculate?
Recalculate after a change of about 5 kg (10 lb) in body weight, or when your training routine changes noticeably.
This calculator is for general education and is not medical advice. If you have a health condition or take medication, talk to a doctor before changing your diet.
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