TDEE calculator
How many calories you burn in a day, and how many to eat to lose fat, maintain or build muscle.
Maintenance: 2 740 kcal a day
To lose fat: 2 192 kcal · To build muscle: 3 014 kcal · Resting (BMR): 1 768 kcal
How it works
- Your resting energy (BMR) comes from the Mifflin-St Jeor equation, the most accurate of the common formulas for most people.
- It is multiplied by an activity factor for your job and training to give total daily energy expenditure (TDEE).
- To lose fat we take 20% off; to build muscle we add 10%, which keeps fat gain low.
- It is an estimate: track your weight for two to three weeks and adjust by 100 to 200 kcal if it moves the wrong way. MyoStats charts your weight trend next to your calories so it is easy to see.
Questions
What does TDEE mean?
Total daily energy expenditure: everything you burn in a day, made of your resting energy, digestion, daily movement and training.
How accurate is a TDEE calculator?
Usually within 10% for most people. Your scale weight over a few weeks is the real test, so use the number as a starting point.
Should I eat my TDEE to lose weight?
No: eating at your TDEE keeps your weight steady. Eat 15 to 25% below it to lose fat at a pace you can keep.