TDEE Calculator
Estimate your Total Daily Energy Expenditure — the calories you burn in a day. The single most useful number for setting up a cut, bulk, or maintain plan. Uses the Mifflin-St Jeor equation.
Your details
How TDEE is calculated
Your TDEE is your BMR × activity multiplier. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just keeping you alive.
Mifflin-St Jeor BMR formula
Activity multipliers
- 1.2 Sedentary — little to no exercise
- 1.375 Light — exercise 1–3 days/week
- 1.55 Moderate — exercise 3–5 days/week
- 1.725 Very active — exercise 6–7 days/week
- 1.9 Extreme — physical job + training daily
Using your TDEE
- Maintain: eat at TDEE
- Cut: subtract 300–500 cal/day for ~0.5–1 lb/week loss
- Bulk: add 200–400 cal/day for lean gains
Then plug your target into the macro calculator to split it into protein, carbs, and fat.
FAQ
What is TDEE?
Total Daily Energy Expenditure — every calorie your body burns in 24 hours, including BMR, digestion, fidgeting, and exercise.
Which BMR formula is most accurate?
Mifflin-St Jeor (used here). The American Dietetic Association rates it as the most accurate predictive equation for the general adult population.
How accurate is a TDEE calculator?
Within ~10% for most people. For a personalized number, track weight and intake for 2–3 weeks at a steady calorie level, then adjust based on what actually happened.
Should I recalculate as I lose or gain weight?
Yes. Update your weight every 4–6 weeks and rerun. A 20 lb change is roughly 100 cal/day in maintenance.
Hate doing math every week?
FitBear automatically recalibrates your calorie target as your weight and training change.
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