Find your Total Daily Energy Expenditure — the number of calories you burn per day — plus your personalized cut, maintain and bulk targets.
This tool calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — considered the most accurate widely-used formula — then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). This is your maintenance calorie level; eating below it produces weight loss, and eating above it produces weight gain.
How accurate is this?
TDEE calculators provide a solid starting estimate, typically within 10-15% of your actual number. Track your weight over 2-3 weeks at your target calorie level and adjust up or down based on real results — no formula perfectly accounts for individual metabolic variation.
Which activity level should I pick if I'm not sure?
When in doubt, pick the lower of two options that seem close — it's easier to add calories later than to correct for consistently overeating against an inflated estimate.