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TDEE Calculator

Total daily energy expenditure (TDEE) is the average amount of calories you burn per day. You can accurately estimate your TDEE with your weight, height, age, and activity level. Once you know your TDEE, you can use this number to determine how many calories you should eat every day to lose, gain, or maintain your weight.

Your Stats

2,679

Total Daily Energy Expenditure (TDEE)

1,786

Basal Metabolic Rate (BMR)

No activity 2,053
A little activity 2,321
Some activity 2,679
A lot of activity 3,036
A TON of activity 3,393

Calories to lose weight

Slow (0.5 lb per week) 2,545
Moderate (1 lb per week) 2,464
Fast (2 lb per week) 2,384

Calories to gain weight

Slow (0.5 lb per week) 2,812
Moderate (1 lb per week) 2,893
Fast (2 lb per week) 2,973

Frequently Asked Questions

What is the best TDEE calculator?

If you don’t know your body fat percentage, the Mifflin-St Jeor equation tends to produce the most accurate results. If you know your body fat percentage, the Katch-McArdle equation is the most accurate. The Harris-Benedict equation isn’t as accurate as the previous two, but we provided it because it’s a popular formula.

Should I eat my TDEE to lose weight?

No. Your TDEE is how many calories you need to maintain your weight. Thus, if you want to lose weight, you need to eat fewer calories than your TDEE.

How do I calculate my TDEE?

If you eat your TDEE every day, you’ll maintain your weight. Thus, if you want to lose weight, you’ll need to eat below your TDEE.

How much below?

The easiest way to calculate your TDEE is to multiply your body weight in pounds by 14 to 16. If you’re a woman, smaller man, or less active, use the lower end of this range (14 or 15). If you’re a man, muscular woman, or very active, use the upper end of this range (15 to 16).

How do you use your TDEE to lose weight?

If you want to lose weight, you’ll need to eat fewer calories than your TDEE. Research shows a good calorie target for weight loss is 75% of your TDEE (25% below your TDEE). For most people, this comes out to 10 to 12 calories per pound of body weight per day.

This is enough to lose weight at an aggressive pace (about 1 to 2 pounds per week) without causing excessive hunger or cravings or disrupting your performance in the gym.

How do you use your TDEE to gain weight?

If you want to gain weight, you’ll need to eat above your TDEE.

How much above?

Research shows a good target for lean muscle gain is about 110% of your TDEE (10% above your TDEE). For most people, this comes out to 16 to 18 calories per pound of body weight per day.

This is enough to gain muscle mass and strength while gaining very little body fat.

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Enter your email address below to get the free Legion Meal Plan Tool. With it, you can estimate your TDEE and create 100% custom meal plans for cutting, lean bulking, and maintaining your body weight in under five minutes flat.

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