Calorie Calculator
KNOW YOUR
NUMBERS
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation — the gold standard for calorie estimation.
Your Stats
years
lbs
ft
in
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including exercise and activity. Eat at TDEE to maintain weight.
Calorie Deficit
A 500 kcal daily deficit creates roughly 1 lb of fat loss per week. Below 1,200 kcal (women) or 1,500 kcal (men) risks muscle loss and metabolic slowdown.
Calorie Surplus
A modest 250–350 kcal surplus is optimal for lean muscle gain. Larger surpluses add excessive fat. Track weekly weight to dial in your sweet spot.
Why Protein First?
Protein has the highest thermic effect and is essential for muscle repair. Hit your protein target first, then fill remaining calories with carbs and fat.