If you’re trying to lose fat, maintain, or start a lean bulk, the single most useful number to estimate first is your TDEE — the calories you burn in a typical day.
Calculator
Results
BMR (kcal/day)1420 kcal
TDEE (kcal/day)2201 kcal
Example targets
Fat loss (−300)1901 kcal
Fat loss (−500)1701 kcal
Lean bulk (+200)2401 kcal
Normal bulk (+300)2501 kcal
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It’s an estimate of how many calories you burn per day when you add up everything your body does.
The 4 big “buckets” of calorie burn
- BMR: energy to keep you alive at rest.
- NEAT: daily movement outside formal workouts (steps, chores, standing, etc.).
- TEF: energy used to digest the food you eat.
- EAT: energy used during workouts.
How the calculator works
We calculate BMR using Mifflin-St Jeor, then estimate TDEE by multiplying BMR by an activity multiplier.
BMR (Mifflin-St Jeor)
- Male: (10 × weight) + (6.25 × height) − (5 × age) + 5
- Female: (10 × weight) + (6.25 × height) − (5 × age) − 161
TDEE
TDEE = BMR × activity_level
Activity multipliers
- Sedentary: 1.2
- Light: 1.375
- Moderate: 1.55
- Very active: 1.725
- Extra active: 1.9
How to use your TDEE
Once you have TDEE, you can set a calorie target based on your goal:
- Fat loss: TDEE − deficit (300 moderate, 500 aggressive or “smart” 0.85×).
- Muscle gain: TDEE + surplus (200 lean, 300 normal, 400 aggressive or “smart” 1.10×).
Reference link: fitnessstuffpod.com blog calorie calculator