TDEE Calculator.
Find your Total Daily Energy Expenditure - the calories you actually burn in a day. Enter your details below and this TDEE calculator returns your maintenance number plus cut, maintain, and bulk targets, using the Mifflin-St Jeor BMR equation times your activity factor.
Your maintenance (TDEE)
2,693 cal/day
BMR 1,737 cal x activity 1.55
Cut
lose fat - TDEE minus 500
2,193
Maintain
hold your weight
2,693
Bulk
build muscle - TDEE plus 300
2,993
Estimates in calories per day. Track your weight for 2-3 weeks and adjust - your body is the real calculator.
the short answer
TDEE = BMR x activity factor. Your Total Daily Energy Expenditure is your resting calorie burn (BMR, from the Mifflin-St Jeor equation) multiplied by an activity multiplier - 1.2 sedentary up to 1.9 extra active. For example, a BMR of 1,737 at a moderate 1.55 gives a TDEE of about 2,693 calories per day, your maintenance target.
What TDEE is and how it is calculated.
TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in a day, including everything from breathing to your hardest training session. It is the single most useful number for setting calorie targets, because every fat-loss or muscle-gain plan is built relative to it.
This calculator works in two steps. First it finds your BMR (Basal Metabolic Rate) - the calories you burn at complete rest - using the Mifflin-St Jeor equation, the most accurate of the common formulas:
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Then it multiplies that BMR by an activity factor to account for movement and exercise:
1.2 sedentary · 1.375 light · 1.55 moderate · 1.725 very active · 1.9 extra active
From maintenance, the common targets are a cut at TDEE minus 500 (roughly 1 lb of fat loss per week), maintain at your TDEE, and a lean bulk at TDEE plus 300. If you enter imperial units, this tool converts pounds and feet/inches to kilograms and centimeters internally before running the equation, so the math stays correct either way.
How coaches use TDEE.
Coaches use TDEE as the starting line for every client's nutrition plan. You calculate maintenance, set a deficit for fat loss or a surplus for muscle gain, then translate that calorie target into protein, carbs, and fat. The number is an estimate - so the real skill is watching the client's weekly weight trend and nudging the target up or down from there, rather than trusting the formula forever.
The friction is doing this for a full client list by hand. A coaching platform stores each client's stats, recalculates targets as their weight changes, and pushes the numbers straight into their plan - so you spend your time adjusting based on real check-in data instead of re-running calculators one client at a time.
Set targets like this for every client - automatically.
Coachway lets you set calorie and macro targets for each client, build their meals from 1,100+ recipes with a meal planner, and adjust as their weekly check-ins come in - all in a branded client app. It is the operating system for online fitness and nutrition coaches, so you stop stitching together calculators, spreadsheets, and chat.
See how Coachway worksTDEE calculator FAQ.
What is a TDEE calculator?
A TDEE calculator estimates your Total Daily Energy Expenditure - the total calories you burn in a day, including exercise. It first calculates your BMR (resting calories) with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 to 1.9 based on how active you are. The result is your maintenance calorie target.
How is TDEE calculated?
TDEE is calculated as BMR x activity factor. BMR uses Mifflin-St Jeor - for men: 10 x kg + 6.25 x cm - 5 x age + 5; for women: 10 x kg + 6.25 x cm - 5 x age - 161. That BMR is multiplied by an activity multiplier (1.2 sedentary up to 1.9 extra active) to give your total daily calorie burn.
How many calories should I eat to lose weight?
To lose weight, eat below your TDEE - a deficit of about 500 calories per day is a common, sustainable starting point and targets roughly 1 pound of fat loss per week. This tool shows that "Cut" number automatically as TDEE minus 500. Adjust based on real results over 2-3 weeks rather than chasing a single formula.
How many calories to gain muscle?
To build muscle, eat slightly above your TDEE in a controlled surplus. This calculator shows a "Bulk" target of TDEE plus 300 calories, which supports lean gains while limiting fat. Pair the surplus with progressive resistance training and enough protein, then track weight and adjust the surplus up or down based on your rate of gain.
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive. TDEE is your total burn including movement, exercise, and digestion. TDEE is always higher than BMR - it is your BMR multiplied by an activity factor, so the more active you are, the larger the gap between the two numbers.
How accurate is a TDEE calculator?
A TDEE calculator gives a solid estimate, usually within about 10 percent for most people, because the Mifflin-St Jeor equation is well validated. But it cannot account for individual differences in metabolism, body composition, or NEAT. Treat the number as a starting point, track your weight for 2-3 weeks, and adjust calories based on what actually happens.
This calculator is general information, not medical or nutrition advice. Calorie needs vary by individual - if you have a medical condition, are pregnant, or have a history of disordered eating, talk to a qualified professional before changing your intake.
Keep going: try the macro calculator to split your TDEE into protein, carbs, and fat, or the BMR calculator to see just your resting burn. For the bigger picture, read how to write a meal plan for a client and our guide to online nutrition coaching.
More free calculators
See all free tools ->Calorie Deficit Calculator
Your deficit, target intake, and a realistic date to hit your goal.
Open calculator ->Maintenance Calorie Calculator
The calories that keep your weight steady - your starting line.
Open calculator ->BMR Calculator
Basal metabolic rate from the Mifflin-St Jeor equation.
Open calculator ->Macro Calculator
Protein, carb and fat targets in grams for your goal.
Open calculator ->Protein Calculator
How much protein to eat per day, by bodyweight and goal.
Open calculator ->Reverse Diet Calculator
A week-by-week schedule from your cut back up to maintenance.
Open calculator ->See what Coachway can do for your coaching business
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