04/04/20261 minGuides
TDEE Calculator — Find Your Daily Calories
🔢TDEE Calculator🎯Macros📊Cut / Maintain / Bulk
#tdee#calories#macros#nutrition#calculator
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — including your basal metabolic rate, physical activity, and the thermic effect of food.
How it works
This calculator uses the Mifflin-St Jeor equation by default — the most accurate formula for the general population. If you enter your body fat percentage, it switches to the Katch-McArdle formula, which accounts for lean body mass and is more accurate for leaner or more muscular individuals.
SedentaryLightModerateHeavyAthlete
Exercise 3-5 days/week
What to do with your number
- Maintenance: Eat at your TDEE to stay the same weight
- Cutting: Eat 300-500 below TDEE to lose fat while preserving muscle
- Bulking: Eat 250-500 above TDEE to gain muscle with minimal fat
Track your weight weekly and adjust by 100-200 calories if progress stalls. No calculator is perfect — your body is the final arbiter.