tdeeClassic tool
TDEE Calculator: estimate daily calories
Estimate your daily energy expenditure and compare maintenance, deficit and lean bulk targets.
Use this TDEE calculator to estimate how many calories you burn in a day based on sex, age, weight, height and activity level. It gives you a practical starting point for weight maintenance, gradual fat loss or controlled muscle gain.
The estimate uses the Mifflin-St Jeor equation for basal metabolic rate and then applies an activity multiplier. Treat the output as a planning reference rather than a medical assessment.
What the calculator returns
- Estimated basal metabolic rate.
- Daily maintenance calories.
- Quick targets for a mild cut, moderate cut and lean bulk.
- A simple daily protein range based on body weight.
Use clear inputs to get a more useful result.