BCBetter Calculators

TDEE Calculator by Goal (Lose, Maintain, Gain)

Calculate your Total Daily Energy Expenditure and target calories for weight loss, maintenance, or muscle gain.

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Enter your values and click Calculate

How It Works

BMR is calculated using the Mifflin-St Jeor equation: For men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5. For women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161. TDEE = BMR × activity factor (sedentary: 1.2, light: 1.375, moderate: 1.55, active: 1.725, very active: 1.9). Goal adjustment: weight loss subtracts 500 cal/day (targeting ~1 lb/week loss, since 3,500 cal = ~1 lb fat), maintenance uses TDEE directly, muscle gain adds 300 cal/day (moderate surplus for lean bulking). The Mifflin-St Jeor equation was validated as the most accurate prediction of RMR in non-obese adults in a 2005 study published in the Journal of the American Dietetic Association.

Examples

Weight Loss — Moderately Active Woman
150 lbs, 5'5" (65 in), age 28, female, moderate activity, goal: lose weight.
Result: BMR ~1,428 cal, TDEE ~2,213 cal, target 1,713 cal/day for ~1 lb/week loss.
Maintenance — Active Man
185 lbs, 5'11" (71 in), age 35, male, active, goal: maintain.
Result: BMR ~1,964 cal, TDEE ~3,388 cal, target 3,388 cal/day to maintain weight.
Muscle Gain — Light Activity Man
160 lbs, 5'9" (69 in), age 25, male, light activity, goal: gain muscle.
Result: BMR ~1,811 cal, TDEE ~2,490 cal, target 2,790 cal/day for lean bulk.

Frequently Asked Questions

What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your metabolic rate and all activity. It's the single most important number for managing body weight — eating below TDEE creates a deficit and causes fat loss; eating above TDEE creates a surplus and supports muscle growth. Knowing your TDEE replaces guesswork with a personalized, data-driven calorie target.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate BMR prediction formula for most adults, validated against indirect calorimetry (the gold standard) in multiple studies. It predicts RMR within 10% for approximately 82% of people. However, it can underestimate BMR for very muscular individuals (muscle burns more at rest than fat) and overestimate for those with a high body fat percentage. The activity multipliers add additional estimation error. Treat your TDEE as a starting estimate and adjust by 50–100 cal/day every 2–3 weeks based on actual weight change.
Why only 300 calories for muscle gain instead of 500?
A 300-calorie/day surplus (lean bulk) is recommended because the rate at which the body can synthesize new muscle tissue is limited — most natural lifters can add 1–2 lbs of muscle per month maximum. A larger surplus doesn't speed up muscle gain; it mostly adds fat. Research supports that a modest 200–400 calorie surplus, combined with progressive resistance training and adequate protein (0.7–1.0 g/lb body weight), maximizes muscle gain while minimizing fat accumulation.
Why isn't my weight changing at the expected rate?
Several factors can cause real weight change to differ from the estimate: metabolic adaptation (your body reduces TDEE as you lose weight), changes in NEAT (non-exercise activity thermogenesis — unconscious fidgeting and movement), water retention masking fat loss, and calorie tracking errors (most people underestimate intake by 20–50%). If weight isn't changing after 2–3 weeks at a consistent intake, adjust calories by 100–150 cal/day in the appropriate direction. Also ensure you're using a food scale rather than volume measurements for accurate tracking.

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