Your Goal Targets

Goal

Daily Calories

Weekly Change

Aggressive Cut

−1 lb/week

Moderate Cut

−0.5 lb/week

Maintenance

—

Moderate Bulk

+0.5 lb/week

Aggressive Bulk

+1 lb/week

Tip: tap any goal to update the macro breakdown below ↓

Macro Breakdown (for Maintenance)

Protein 0g · 0 cal · 0%

Carbohydrates 0g · 0 cal · 0%

Fat 0g · 0 cal · 0%

How Your TDEE Was Calculated

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period — every breath, every blink, every step, every rep. It is the single most important number in any nutrition plan, because it defines the line between gaining weight, losing weight, and staying exactly where you are.

TDEE is built on a smaller, more fundamental number called your Basal Metabolic Rate (BMR) — the calories your body would burn if you stayed in bed all day doing absolutely nothing. BMR typically accounts for 60–70% of your total daily burn. Everything you do on top of that — walking, lifting, fidgeting, digesting — gets layered on via an activity multiplier to produce your TDEE.

The Formula We Used For You

Because you didn't enter a body fat percentage, we used the Mifflin-St Jeor equation — the most widely validated BMR formula in modern nutrition science and the one recommended by the Academy of Nutrition and Dietetics for general use.

BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) ± constant

If you provide a body fat percentage, we automatically switch to the Katch-McArdle equation, which calculates your BMR from your lean body mass (everything that isn't fat). This is more accurate for lean, muscular, or very athletic individuals because muscle burns substantially more calories at rest than fat does.

Your Activity Multiplier

We multiplied your BMR by your selected activity factor to estimate calories burned through movement, exercise, and the thermic effect of food. Higher activity levels carry larger multipliers because consistent training raises your daily burn well beyond what your resting metabolism alone accounts for.

How To Actually Use This Number

To lose weight, eat below your TDEE. A 500-calorie daily deficit produces roughly one pound of fat loss per week — fast enough to see real progress, slow enough to preserve muscle and sanity. To maintain, eat right around your TDEE and let your body recompose. To build muscle, eat 250–500 calories above TDEE while training hard; this is the slow lane, but it's the lane that actually works without piling on fat.

A note on accuracy: These are evidence-based estimates. Individual metabolism varies by up to ±10% based on genetics, hormones, sleep, stress, and non-exercise activity. Use this number as a starting point, then adjust based on what your scale and mirror tell you over 2–3 weeks.

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Frequently Asked Questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period from all sources combined. That includes your basal metabolism, physical activity, the thermic effect of digesting food, and even tiny movements like fidgeting. Knowing your TDEE is the foundation of any successful weight loss, muscle gain, or maintenance plan because it tells you exactly where the line sits between gaining and losing weight.

What is BMR and how is it different from TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body would burn if you stayed in bed for 24 hours doing nothing. TDEE is your BMR multiplied by an activity factor that accounts for movement, exercise, and digestion. BMR is typically 60–70% of your TDEE — meaning most of your daily calorie burn happens just from being alive, not from working out. Both numbers are essential, but TDEE is the one you actually use for setting your daily calorie target.

Which formula is more accurate — Mifflin-St Jeor or Katch-McArdle?

For most people, Mifflin-St Jeor is the gold standard and the default recommendation from the Academy of Nutrition and Dietetics. It only requires age, sex, height, and weight. Katch-McArdle is more accurate for lean or athletic individuals because it uses lean body mass instead of total weight — but it requires a known body fat percentage. If you have a reliable body fat measurement (DEXA, BodPod, or a quality caliper reading), Katch-McArdle will give you a sharper number. Otherwise, trust Mifflin-St Jeor.

How do I use my TDEE to lose weight?

Eat fewer calories than your TDEE. A 500-calorie daily deficit produces roughly one pound of fat loss per week (3,500 calories ≈ 1 pound of fat). For most people, an aggressive cut sits at TDEE − 500, while a sustainable moderate cut sits at TDEE − 250. Going much deeper than 500 calories below TDEE risks muscle loss, metabolic adaptation, and a brutal mood — slow and steady almost always wins for body composition.

How do I use my TDEE to build muscle?

Eat above your TDEE — but only modestly. A 250–500 calorie daily surplus, combined with progressive resistance training and high protein intake (around 0.8–1g per pound of bodyweight), is the sweet spot for lean muscle gain. Eating much more than that just adds fat. Muscle gain is fundamentally slow: even an optimized bulk yields about 0.25–0.5 lbs of true muscle per week for natural lifters.

Why does my TDEE change over time?

Your TDEE drifts as your weight, body composition, activity level, and even age change. As you lose weight, your BMR drops (smaller body = fewer calories to maintain). As you build muscle, your BMR rises slightly. If your training volume drops or you take a desk job, your activity multiplier needs to come down. Recalculate your TDEE every 10–15 lbs of weight change or any time your training routine shifts meaningfully.

Is TDEE the same as maintenance calories?

Yes — TDEE is your maintenance calorie level. If you eat exactly your TDEE every day, your weight will stay essentially constant over time. Eat above it to gain, below it to lose. The terms are used interchangeably in nutrition coaching and macro planning.

How accurate is a TDEE calculator?

A TDEE calculator using Mifflin-St Jeor or Katch-McArdle typically lands within ±10% of your true daily burn. That sounds like a lot, but it's the right starting point — better than guessing. The real precision comes from tracking your intake against the scale for 2–3 weeks: if your weight is stable, the number is right. If it's drifting, adjust by 100–200 calories and re-check. The calculator gives you the launchpad; reality calibrates the math.

Know your burn.Own your body.