Your TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day. Knowing it is the foundation of every successful diet — eat below it to lose fat, above it to build muscle. This free TDEE and calorie calculator works out your maintenance calories plus exact targets for cutting and bulking, along with your daily protein, carb and fat macros.
TDEE & Calorie Calculator
Work out your daily calories to maintain, cut fat, or build muscle — plus your protein, carbs and fat targets.
Calories use the Mifflin-St Jeor equation. Cut = 20% below maintenance, lean bulk = 10% above. Macros: protein set by goal (1.6–2.2 g/kg), fat at 25% of calories, carbs fill the rest. Estimates only — adjust by tracking real-world progress over 2–3 weeks.
What is TDEE and why does it matter?
TDEE is everything your body burns in 24 hours — your resting metabolism (BMR) plus the energy used digesting food and moving around. If you eat at your TDEE you maintain weight, below it you lose fat, and above it you gain weight. Every body-composition goal starts from this single number.
How this calculator works
We estimate your BMR with the Mifflin-St Jeor equation, the most accurate formula for the general population, then multiply by an activity factor to get your TDEE. From there we set a 20% deficit for fat loss, a 10% surplus for a lean bulk, and calculate macros: protein from your body weight, fat at 25% of calories, and carbs filling the rest.