TDEE calculator
Find out how many calories you burn each day, and how much to eat to lose fat, maintain or build muscle.
Your TDEE
2,763kcal / day
BMR (Mifflin-St Jeor)
1,783kcal / day
How this TDEE calculator works
First it estimates your BMR, the calories you burn at complete rest. By default it uses the Mifflin-St Jeor equation, which is based on weight, height, age and sex. If you enter your body fat percentage it uses Katch-McArdle instead, which works from lean body mass.
It then multiplies your BMR by an activity factor, from 1.2 for a desk job with little exercise up to 1.9 for athletes, to estimate your total daily energy expenditure.
The calorie targets are 20% below your TDEE to lose fat (never more than 500 calories a day), and 10% above it to build muscle. Fat-loss targets aren't set below 1,500 calories for men or 1,200 for women.
Get a TDEE that learns from you
A calculator gives you a starting point. The Helthy app keeps your TDEE up to date from your real steps and workouts, free. Pro adds Smart Calories, an adaptive TDEE that learns from your weight trend and intake.
TDEE questions
What is TDEE?
TDEE (total daily energy expenditure) is the number of calories you burn in a day. It is your BMR, the energy to keep you alive at rest, plus everyday movement, exercise and the energy used to digest food.
How accurate is a TDEE calculator?
Any formula is an estimate, typically within about 10% for most people. The most accurate TDEE comes from your own data: track your intake and weight for two to three weeks and see what intake keeps your weight stable.
Should I eat at my TDEE to lose weight?
No. Eating at your TDEE maintains your weight. To lose fat you eat below it; a deficit of about 550 calories a day works out to roughly 0.5 kg (1.1 lb) a week.
Why is my TDEE different in other calculators?
Different calculators use different BMR formulas and activity multipliers. If you enter your body fat percentage, this calculator switches to Katch-McArdle, which accounts for lean mass and is usually more accurate for lean or very muscular people.
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Turn your TDEE into a daily plan
Calories, macros, workouts, weight and an AI coach that sees all of it. Free forever, with Helthy Pro when you want the AI extras.