TDEE
Calculator.
Estimate your daily calorie needs based on your body stats and activity level.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation for any nutrition plan — whether you're cutting, maintaining, or bulking.
How is it calculated?
This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor. The Mifflin-St Jeor formula is considered the most accurate BMR equation for most people and is recommended by the Academy of Nutrition and Dietetics.
Cutting vs. Bulking
A caloric deficit of ~500 kcal below your TDEE results in roughly 0.45 kg (1 lb) of fat loss per week. A surplus of ~300 kcal supports muscle growth while minimizing fat gain. Protein intake of 1.6–2.2 g per kg bodyweight is recommended for lifters to preserve and build muscle.
Track your weight with reppd
reppd tracks your body weight over time with trend analysis, so you can see if your calorie targets are working. Combine it with workout tracking and strength progress for the full picture — all end-to-end encrypted.