Free TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including everything from breathing and digestion to walking, working, and exercising.
Use our free TDEE Calculator to estimate your daily calorie needs and discover how many calories you should eat to lose fat, maintain your weight, or build muscle.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It combines your Basal Metabolic Rate (BMR) with your daily activity level to estimate how many calories your body burns each day.
Your TDEE changes based on:
Age
Sex
Height and weight
Activity level
Muscle mass
Knowing your TDEE is one of the most important steps in creating an effective nutrition plan.
How Is TDEE Calculated?
This calculator first estimates your BMR using the scientifically validated Mifflin-St Jeor equation. It then multiplies your BMR by an activity factor to estimate your total daily calorie expenditure.
The result is an estimate of how many calories you need to maintain your current weight.
How to Use Your TDEE
Your TDEE helps you choose the right calorie target for your goal:
Fat Loss: Eat around 15–25% below your TDEE.
Maintenance: Eat close to your TDEE.
Muscle Gain: Eat around 5–15% above your TDEE.
Remember that these are starting points. Monitor your progress and adjust your calorie intake based on real-world results.
Is This Calculator Accurate?
The Mifflin-St Jeor equation is one of the most accurate methods for estimating calorie needs in healthy adults. However, every person's metabolism is different, so your actual calorie expenditure may vary.
Treat your TDEE as a starting estimate, not an exact number.
Go Beyond a Single Number
A TDEE calculator gives you a starting calorie target. TheBean.ai fitness trainer takes it further by tracking your workouts, progress, and body changes to provide personalised recommendations that evolve over time. Instead of relying on static formulas, your coaching adapts as you do.
