How accurate is TDEE?
Any formula is an estimate — real-world TDEE varies by up to ±10% due to non-exercise activity thermogenesis (NEAT), sleep, and hormones. Treat the number as a starting point and adjust based on 2–3 weeks of real data.
Nutrition planning tool
Free TDEE & Calorie Calculator
Estimate how many calories you burn each day — then set a realistic target for your goal. This calculator uses the Mifflin-St Jeor equation, the most validated modern formula for BMR, and applies your activity multiplier to get your true maintenance number.
Calculate Your TDEE
Enter your stats and activity level to get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), plus goal-specific calorie targets.
ft
in
BMR
1,744
kcal/day (at rest)
TDEE (Maintenance)
2,703
kcal/day (with activity)
Cut (~−20%)
2,162
kcal/day
Maintain
2,703
kcal/day
Lean Bulk (+10%)
2,973
kcal/day
Which activity level to choose?
Most people overestimate their activity. If you train 3–4 days/week but sit at a desk otherwise, moderate is usually the best fit. Choosing 'very active' when sedentary outside the gym is the most common mistake.
How fast should you cut?
A 20% deficit (~−500 kcal for most people) produces roughly 0.5–1 lb of loss per week. Larger deficits increase muscle loss risk, especially at high training volumes. Prioritize protein to preserve lean mass.
Disclaimer: This calculator provides estimates for informational and educational purposes only. It is not a substitute for advice from a registered dietitian or qualified medical professional. Calorie needs vary significantly between individuals. Consult a healthcare provider before making significant changes to your diet, especially if you have any health conditions.
Read next
Put your numbers to work
Knowing your TDEE is step one. Pair it with a macro split and a training plan to actually move the needle.