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# TDEE Calculator — Find Your Daily Calories

04/04/2026 · 1 min · TDEE Calculator · Macros · Cut / Maintain / Bulk

Calculate your Total Daily Energy Expenditure based on the Mifflin-St Jeor and Katch-McArdle formulas. Get personalized macro targets for cutting, maintenance, or bulking.

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.

*This page includes an interactive TDEE calculator that can't be rendered here — use it directly at https://dancristian.fit/posts/tdee-calculator.*

**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.

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