Free TDEE Calculator: Total Daily Energy Expenditure
Male
Female
Example: 5'10" = 70 inches.
Your Maintenance Calories (TDEE)
2,500
Calories per day to maintain your current weight.
Your BMR (Basal Metabolic Rate)
1,800 Calories
What you burn just staying alive in bed all day.
Free TDEE Calculator (Total Daily Energy Expenditure)
Welcome to the TDEE Calculator by CalcHub Pro. If you want to lose weight, build muscle, or just maintain your current physique, you need to know exactly how much fuel your body is burning. Our free calculator uses the highly accurate Mifflin-St Jeor equation to find your Total Daily Energy Expenditure.
What is the difference between BMR and TDEE?
- BMR (Basal Metabolic Rate): This is the bare minimum amount of energy (calories) your body needs to survive. If you lay in bed in a coma all day, this is what your organs burn just to keep you breathing and your heart pumping.
- TDEE (Total Daily Energy Expenditure): This takes your BMR and multiplies it by your daily activity level. It accounts for walking to the kitchen, doing your job, and your intense gym workouts. This is your ultimate "Maintenance Number."
How to use your TDEE number
Once you know your TDEE, achieving your fitness goals becomes pure math:
- To Lose Weight (Cutting): Subtract 300 to 500 calories from your TDEE. This puts you in a calorie deficit, forcing your body to burn stored fat for energy.
- To Gain Muscle (Bulking): Add 200 to 300 calories to your TDEE. This slight surplus gives your body the extra building blocks it needs to grow new muscle tissue without adding excessive body fat.
- To Maintain: Eat exactly your TDEE every day.