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What is TDEE & Calorie Calculator?

Free TDEE and calorie calculator. Enter your stats and activity level to get your BMR, maintenance calories, and daily calorie targets for cutting, maintaining, or bulking — with macro breakdowns. No signup.

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Calorie Calculator runs entirely in your browser using JavaScript (browser). Your data never leaves your device.

Free TDEE & Calorie Calculator

Find out exactly how many calories you need per day. Enter your weight, height, age, sex, and activity level to get your Basal Metabolic Rate (BMR) via Mifflin-St Jeor and your Total Daily Energy Expenditure (TDEE). See all 5 activity levels side-by-side for comparison, then choose your goal — cut, maintain, or bulk — to get a calorie target and macro breakdown. 100% browser-based.

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Daily calorie target — Maintain

2,633

calories / day

BMR (at rest)

1,699

cal / day

TDEE (maintenance)

2,633

cal / day

Macro breakdown for maintain

30%

197g

Protein

40%

263g

Carbs

30%

88g

Fat

Want a customized macro split? Try the Macro Calculator →

All 5 activity levels+
SedentaryLittle or no exercise, desk job
2,039 cal
Lightly activeLight exercise 1–3 days/week
2,336 cal
Moderately activeModerate exercise 3–5 days/week
2,633 cal
Very activeHard exercise 6–7 days/week
2,930 cal
Extra activeVery hard exercise or physical job
3,228 cal

🔥 Put your calories to work

Structured workouts →Today's WOD →Meal ideas →More calculators →

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Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including physical activity. It is calculated by multiplying your BMR by an activity factor. TDEE is your maintenance calorie level: eating at this number keeps your weight stable.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions: breathing, circulation, organ function, and temperature regulation. It represents roughly 60–70% of your total daily calorie expenditure. This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate prediction formula for most adults.
A deficit of 500 calories per day below your TDEE produces roughly 1 lb (0.45 kg) of fat loss per week — a sustainable, evidence-based rate. A 750-calorie deficit produces about 1.5 lb/week. Deficits larger than 1,000 calories/day tend to cause muscle loss and metabolic adaptation, making them counterproductive. Use this calculator to find your TDEE, then subtract 500–750 to find your cut target.
A lean bulk surplus of 200–300 calories above TDEE minimizes fat gain while providing enough energy for muscle growth, ideal for intermediates and advanced lifters. A standard bulk surplus of 400–500 calories is common for beginners who gain muscle more rapidly. Larger surpluses do not produce faster muscle growth — they primarily increase fat storage.
Be honest — most people overestimate their activity level. Sedentary = desk job, no formal exercise. Lightly active = walking, light exercise 1–3 days/week. Moderately active = consistent gym or cardio 3–5 days/week. Very active = hard training 6–7 days/week or physical job. Extra active = twice-daily training or extremely demanding physical labor. When in doubt, choose one level lower than your instinct and adjust based on real-world results.
Most people are unsure which activity level applies to them, and the difference between levels is significant — typically 200–400 calories per level. Showing all five side-by-side lets you understand the full range and make a more informed choice rather than locking in on one number that may be wrong.

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How Calories and TDEE Work

Your body burns calories in three main ways: your BMR (the baseline cost of staying alive), the thermic effect of food (digesting and processing what you eat, roughly 10% of calories consumed), and activity — both structured exercise and non-exercise activity thermogenesis (NEAT), which includes walking, fidgeting, and standing. TDEE combines all three into a single daily number.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which a 2005 meta-analysis in the Journal of the American Dietetic Association found to be the most accurate predictive formula for resting metabolic rate in most adults. The Harris-Benedict equation (an older alternative) tends to overestimate BMR by 5%. Neither formula is perfectly accurate for any individual — actual metabolic rate varies by ±10–15% due to genetics, gut microbiome, hormonal factors, and body composition. Use this as a starting point, track your weight over 2–3 weeks, and adjust calories by 100–200 if results do not match expectations.

Cutting, Maintaining, and Bulking

A deficit of 500 cal/day produces approximately 1 lb of fat loss per week (3,500 cal ≈ 1 lb of fat). A surplus of 300–500 cal/day supports muscle growth with minimal fat gain. Staying at maintenance is appropriate during diet breaks, deload weeks, or when performance is the primary goal rather than body composition change.

Pair Calorie Tracking With Structured Training

Calories set the ceiling for fat loss or muscle gain, but resistance training determines how that weight change is distributed. For structured workout programming that matches your calorie goal, explore RowGress workouts or grab today's WOD. For meal ideas that hit your calorie targets, see RowGress meals. You can also explore all free RowGress fitness calculators for macro planning, body fat, and more.