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Free toolCalorie (TDEE) Calculator
Find how many calories you burn and need each day.
Maintenance calories / day
–
–Lose weight
–Mild loss
–Gain weight
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Estimates use the Mifflin-St Jeor equation. Individual needs vary — use as a starting point, not a prescription.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn in a day. We estimate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then multiply by an activity factor.
Using your number
- Maintain: eat around your TDEE.
- Lose fat: a 15–20% deficit is sustainable.
- Build muscle: a small surplus plus resistance training.
Pair your target with our high-protein air-fryer recipes and the macro calculator to plan meals.