#1 TDEE Calculator (2025) | Find Your Maintenance Calories

Free TDEE Calculator – Calculate Your Total Daily Energy Expenditure

Biological Sex

Male Female

Age (years)

Weight (kg)

Height (cm)

Current Activity Level

Sedentary (Office Job) Little or no exercise, desk job Light Exercise Light sports 1-3 days a week Moderate Exercise Moderate sports 3-5 days a week Heavy Exercise Hard sports 6-7 days a week Athlete / Very Heavy Physical job + hard training 2x a day

Maintenance Calories (TDEE)

2,450 kcal/day

Eating this exact amount of calories will cause your weight to stay the same.

Your Basal Metabolic Rate (BMR) is 1,800 kcal/day.

Macronutrient Breakdown

A balanced standard split (30% Protein, 35% Fats, 35% Carbs) for optimal hormone function and muscle maintenance.

Protein

180 grams/day

Fats

95 grams/day

Carbs

210 grams/day

Actionable Goals

Choose your path. Adjust your daily intake based on your primary fitness objective.

Cutting (Fat Loss)

1,950 kcal

A safe 500 calorie deficit. Expect to lose roughly 1lb (0.45kg) of fat per week while preserving muscle mass.

Bulking (Muscle Gain)

2,700 kcal

A lean 250 calorie surplus. Ideal for gaining muscle tissue without putting on excessive, unnecessary body fat.

Decoding Your TDEE

Your Total Daily Energy Expenditure isn’t just one number. It is the sum of four different biological and physical processes happening in your body every single day.

BMR (Basal Metabolic Rate)

Makes up about 60-70% of your TDEE. This is the energy your body burns just staying alive—powering your brain, heart, lungs, and cellular functions while at complete rest.

NEAT (Non-Exercise Activity)

Makes up about 15% of your TDEE. Non-Exercise Activity Thermogenesis includes calories burned from walking to your car, typing, doing chores, and even fidgeting.

TEF (Thermic Effect of Food)

Makes up about 10% of your TDEE. Your body actually burns calories digesting the food you eat. Protein takes the most energy to digest, which is why high-protein diets aid in fat loss.

EAT (Exercise Activity)

Makes up about 5-10% of your TDEE (varies heavily). This is the intentional exercise you do—weightlifting, running, cycling, or playing a sport.

Frequently Asked Questions

Everything you need to know about calculating and utilizing your TDEE.

Which formula do you use to calculate TDEE?

We utilize the Mifflin-St Jeor Equation. Recognized by the American Dietetic Association, it is considered the most highly accurate predictive equation for determining resting metabolic rate in modern adults.

Should I eat my TDEE or my BMR?

You should never eat at or below your BMR. Your BMR is the absolute bare minimum calories required for organ function. To maintain your weight, eat your TDEE. To lose weight safely, subtract 300-500 calories from your TDEE.

How often should I recalculate my TDEE?

As you lose weight, your body requires less energy to move around. You should recalculate your TDEE for every 5 to 10 lbs of weight you lose or gain to ensure your caloric targets remain accurate.

I work a physical job but don’t go to the gym. What is my activity level?

A physically demanding job (like construction or warehouse work) burns a significant amount of calories (NEAT). You should select “Moderate Exercise” or “Heavy Exercise” depending on the intensity of your 8-hour shift, even if you never step foot in a gym.

Optimize Your Journey Further

Now that you know your daily calorie target, use our other free tools to perfect your macro tracking and body composition.

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Calories dictate weight, but macros and training dictate body composition. Calculate your precise body fat percentage using US Navy formulas.

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One Rep Max (1RM)

Eating in a surplus to build muscle? Make sure your training matches your diet. Calculate your absolute maximum lift safely.

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