TDEE calculator
Estimate how many calories you burn per day — your Total Daily Energy Expenditure (TDEE). Use it to set a sustainable deficit, maintenance, or muscle-building target with a coach.
Maintenance is roughly 2,748 kcal/day. Use our deficit calculator to set a fat-loss target.
Ready for a plan built around your training?
These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
How this TDEE calculator works
Your TDEE is the number of calories you burn in a typical day — resting metabolism plus movement, workouts, and daily activity. We calculate Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then multiply by an activity factor you select.
Mifflin-St Jeor is the standard used in most modern nutrition coaching because it tracks real-world data better than older formulas like Harris-Benedict. Still, any equation is an estimate: sleep, stress, muscle mass, and NEAT (non-exercise movement) all shift your true burn.
Use your TDEE as a starting budget. To lose fat, most people aim below TDEE; to gain muscle slowly, slightly above. Level Up coaches pair a body composition scan with your training schedule so you are not guessing from a spreadsheet alone.
Limitations
- Population averages — individual metabolism varies.
- Does not account for medical conditions, pregnancy, or eating-disorder recovery.
- Activity multipliers are approximations; track trends over 2–3 weeks and adjust.
FAQ
Start with a
free consult.
Meet a coach, talk through your goals, and get a clear first step. No contract, no pressure — just a real conversation.
- Free intro session
- Body composition review
- No contract, no pressure