TDEE Calculator
Your TDEE (Total Daily Energy Expenditure) is how many calories you burn per day. Enter your details to get your maintenance calories plus cut and bulk targets, calculated with the Mifflin-St Jeor equation.
Your results
| Aggressive fat loss | 2259 kcal/day |
| Fat loss | 2459 kcal/day |
| Maintenance | 2759 kcal/day |
| Lean bulk | 3009 kcal/day |
| Bulk | 3259 kcal/day |
How it works
- 1We calculate your BMR (calories burned at rest) with the Mifflin-St Jeor equation, the most accurate formula for most people.
- 2Your BMR is multiplied by an activity factor (1.2 sedentary up to 1.9 for athletes) to get TDEE.
- 3From TDEE we derive practical targets: a 300-500 kcal deficit to lose fat, maintenance, or a 250-500 kcal surplus to build muscle.
Frequently asked questions
What is TDEE?
TDEE is the total number of calories you burn in a day, including your resting metabolism, digestion, daily movement, and exercise. It is the number to eat around to maintain your weight.
How accurate is a TDEE calculator?
The Mifflin-St Jeor estimate is within about 10% for most people. Use it as a starting point, then adjust based on real weight change over 2-3 weeks.
How many calories below TDEE to lose fat?
A deficit of 300-500 calories per day is the sweet spot: fast enough to see progress while preserving muscle. That is roughly 0.25-0.5 kg of fat loss per week.
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Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.