Free TDEE Calculator: Daily Calorie Targets
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 2005 systematic review in the Journal of the American Dietetic Association found that even the best equation (Mifflin-St Jeor) misses measured resting metabolic rate by more than 10% in some people. Your actual TDEE could be higher or lower than calculated.
TDEE Calculator
Your Details
Your data is not stored. This is a client-side calculation only.
Check Your Progress With a Scan
Calories are the input, body composition is the result
Your TDEE is a starting estimate. PhysiqueAI estimates your body fat from a photo, so you can rescan over time and see whether your intake is moving your body composition in the right direction. It's an AI visual estimate, not a medical measurement.
- AI body fat estimate from a photo
- Track your body composition trend over time
- AI coaching insights after each scan (Premium)
- 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 systematic review in the Journal of the American Dietetic Association (Frankenfield et al., 2005) compared common predictive equations:
- Mifflin-St Jeor (used here) was most often within 10% of measured RMR
- Every equation missed by more than 10% for some individuals
- Activity multipliers add additional estimation error
Individual Variation in Metabolism
A 2005 study in the American Journal of Clinical Nutrition (Johnstone et al.) looked at what explains differences in BMR between people:
- Fat-free mass explained 63% of the variation
- About 26% stayed unexplained by fat-free mass, fat mass, and age
- NEAT (non-exercise activity) varies widely between people
See if your calories are working
Now that you know your TDEE, take a photo scan for an AI body fat estimate. Rescan over time to see whether your intake is changing your body composition, not just your weight.
Free account • Full results with Premium