About TDEE & Daily Calorie Maintenance Calculator
Determine your daily calorie needs with scientific accuracy. Calculates Basal Metabolic Rate (BMR via Mifflin-St Jeor), Total Daily Energy Expenditure (TDEE), personalized calorie deficits for fat loss, calorie surpluses for lean bulking, and daily macronutrient gram targets.
Key Capabilities & Features
- Mifflin-St Jeor formula calculation for men and women
- Supports Metric (kg/cm) and Imperial (lbs/ft) units
- 5 Physical activity multipliers (Sedentary to Athlete)
- Calorie targets for mild loss, fat loss, maintenance, and lean bulking
- Daily protein, carb, and fat gram recommendations
How to Use TDEE & Daily Calorie Maintenance Calculator
Enter Body Stats
Input your age, gender, weight, and height.
Select Activity
Choose your weekly exercise frequency.
Review Targets
Inspect your TDEE and calorie goals for fat loss or muscle gain.
Privacy & In-Browser Execution Guarantee
Health and body metrics are processed entirely on your device.
Frequently Asked Questions
What is Total Daily Energy Expenditure (TDEE) and how is it calculated?
TDEE is the total number of calories your body burns in a 24-hour day. It is calculated by determining your Basal Metabolic Rate (BMR) via the Mifflin-St Jeor equation and multiplying it by an activity factor corresponding to your lifestyle.
How should I adjust my calorie intake for fat loss or muscle gain?
For steady fat loss, consume approximately 300–500 calories below your calculated TDEE. For lean muscle building, consume a surplus of 200–300 calories above maintenance while prioritizing protein intake.
Which BMR formula is considered the most clinically accurate?
The Mifflin-St Jeor equation is recognized by the Academy of Nutrition and Dietetics as the most reliable clinical standard for estimating BMR in healthy adults without specialized metabolic chamber testing.