Calculate Your TDEE
Find out how many calories you burn each day. Use your TDEE to set calorie targets for weight loss, muscle gain, or maintenance.
The Problem with TDEE Estimates
TDEE calculators use formulas that estimate your calorie needs based on averages, but individual metabolism varies significantly. A study published in the Journal of the Academy of Nutrition and Dietetics found that predictive equations can be off by up to 400 calories per day compared to measured energy expenditure. This means your actual TDEE could be significantly higher or lower than calculated.
TDEE Calculator
Your Details
Your data is not stored. This is a client-side calculation only.
Track Calories Automatically
Know exactly what you burn
PhysiqueAI combines AI body analysis with integrated calorie tracking. Get personalized targets based on your actual body composition, not just estimates.
- AI-powered body composition analysis
- Personalized calorie recommendations
- Track macros and meals easily
- See how nutrition affects your physique
- Progress photos with body metrics
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How to Use Your TDEE
Fat Loss
Eat 300-500 calories below your TDEE. A 500 calorie deficit equals ~1 lb of fat loss per week. Don't go below 1200 (women) or 1500 (men) calories.
Maintenance
Eat at your TDEE to maintain weight. Track for 2-4 weeks and adjust based on actual weight changes. Your true TDEE may vary slightly from the estimate.
Muscle Gain
Eat 200-300 calories above your TDEE. A small surplus minimizes fat gain while supporting muscle growth. Combine with resistance training and high protein.
About TDEE Calculations
The Formula
- Uses Mifflin-St Jeor equation (most accurate)
- Calculates BMR based on weight, height, age, gender
- Multiplies BMR by activity factor
- Provides deficit and surplus targets
Tips for Accuracy
- Be honest about your activity level
- Track your weight for 2-4 weeks
- Adjust calories based on actual results
- Recalculate when weight changes 10+ lbs
What the Research Says
Accuracy of TDEE Formulas
A meta-analysis in the Journal of the Academy of Nutrition and Dietetics evaluated common predictive equations and found:
- Mifflin-St Jeor (used here) was most accurate for BMR prediction
- Equations can be off by up to 400 calories/day for individuals
- Activity multipliers add additional estimation error
Individual Variation in Metabolism
Research from the International Journal of Obesity shows significant metabolic variation between individuals:
- Two people with identical stats can have 200-300 cal/day difference in BMR
- Muscle mass significantly affects calorie burn
- NEAT (non-exercise activity) varies widely between people
Track your calories for free
Now that you know your TDEE, use our free calorie counter to hit your daily target. Track macros, log meals, and see how nutrition affects your body composition.
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