NUTRITION
TDEE Calculator
Find your daily calorie needs based on your age, size, and activity level. Calculate your Total Daily Energy Expenditure to optimize your nutrition.
Your Details
Your Results
Your Daily Calorie Target
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kcal / day
CUTTING
--
kcal / day
For gradual fat loss
BULKING
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kcal / day
For lean muscle gain
How It Works
The Mifflin-St Jeor Equation
Your Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating basal metabolic rate (BMR). This equation takes into account your gender, age, weight, and height.
Once your BMR is calculated, it’s multiplied by an activity factor that corresponds to your exercise habits and daily movement patterns. This gives you your total daily calorie needs.
Formula
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
TDEE: BMR × Activity Factor
FAQ's
Frequently Asked Questions (FAQ’s)
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You can specify your email address when purchasing the PRO subscription. However, if you have used the quick checkout via Google Pay, Apple Pay or Paypal or any other quick checkout service, the email address you have stored with your payment service provider might usually be used for the registration. Please remind yourself which payment service provider you used to register your PRO account with us.
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TDEE Calculator
Knowing how many calories you need is a hugely important part of optimizing your fitness. This TDEE calculator will help you get healthier and fitter. Try checking your BMI as well once you have finished using the TDEE calculator.
Knowing your Total Daily Energy Expenditure (TDEE) is important because it tells you how many calories your body actually uses in a day. This includes everything, your basic bodily functions (like breathing and digestion), daily movement, and exercise. Without this number, you’re essentially guessing when it comes to nutrition, which makes it much harder to control your weight or body composition.
If your goal is fat loss, a TDEE calculator helps you create a calorie deficit in a precise and sustainable way, rather than cutting too much and risking muscle loss or burnout. On the other hand, if you want to build muscle, it shows you how much you need to eat above maintenance to support growth without gaining excessive fat. In both cases, it removes the guesswork and gives you a clear starting point.
TDEE is also useful for tracking progress and making adjustments. Your body changes over time, weight, muscle mass, and activity levels all influence how many calories you burn. By understanding your TDEE using a TDEE calculator, you can adapt your intake as needed instead of relying on static diet plans that may stop working.
Ultimately, knowing your TDEE gives you control. It turns nutrition from a trial-and-error process into a more structured, data-driven approach, helping you reach your goals more efficiently.
To conclude, aTDEE calculator provides a clear estimate of how many calories your body burns daily, helping you set accurate nutrition goals. It removes guesswork, supports fat loss or muscle gain, improves diet consistency, and allows better progress tracking, making it easier to adjust calorie intake based on results and changing activity levels.