TDEE Calculator
Find out how many calories you burn in a day — and how many to eat for your goal. Enter your details below and your Total Daily Energy Expenditure updates instantly. Nothing to sign up for.
Your details
Moderate exercise 3–5 days/week. Pick the level that matches your training, not your ambitions — when in doubt, go one level lower.
Your estimated TDEE
2,690
calories burned per day, on average
- BMR
- 1,740kcal
- Activity multiplier
- ×1.55
At complete rest
Moderately active
Daily calories by goal
Starting points, not prescriptions — adjust after 2–3 weeks of real weight data.
- Lose fat
20% below TDEE
2,150
−540 kcal
- Maintain
At your TDEE
2,690
kcal
- Build muscle
10% above TDEE
2,960
+270 kcal
- Gain weight
15% above TDEE
3,100
+410 kcal
This number is right for you today. As you lose or gain weight it changes — 2BIB recalculates it from your logged weight and moves your target with you.
How this calculator works
Your TDEE is calculated in two steps. First your basal metabolic rate (BMR) — the calories you burn at complete rest — is estimated from your sex, age, height, and weight using the Mifflin-St Jeor equation. Then that figure is multiplied by an activity factor reflecting how much you move.
The maths behind the numbers
BMR — men
(10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
BMR — women
(10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Then
TDEE = BMR × activity multiplier (1.2 – 1.9)
Imperial inputs are converted to metric before the formula runs, so pounds and feet give exactly the same answer as kilograms and centimetres. For a full breakdown of the four components that make up your daily burn, read what TDEE is and why it matters.
What to do with your TDEE
On its own, TDEE is just a number. It becomes useful the moment you set it against a goal — every calorie target is your TDEE plus or minus a deliberate amount.
Lose fat
Eat 250–500 kcal below TDEE. Slower than a crash diet, but you keep the muscle that holds your metabolism up.
Fat loss guide →Maintain
Eat at TDEE. Harder than it sounds — most people mis-estimate both intake and burn, which is why a real anchor helps.
Maintenance guide →Build muscle
Eat 250–500 kcal above TDEE with protein high. Any more and you are mostly adding fat alongside the muscle.
Muscle guide →Next: turn calories into protein, carbs, and fat
A calorie target tells you how much to eat. A macro split tells you what to eat — and it is what keeps muscle on while you are losing fat.
Your TDEE will not stay the same
This is the part most calculators leave out. Every kilogram you lose lowers your BMR, because there is less body to maintain. Your deficit quietly shrinks, the scale stalls, and it looks like willpower failed. It did not — the number went stale.
A single calculation is a snapshot. Staying on track means recalculating as your weight and training change, and comparing what the scale actually did against what your plan predicted.
2BIB keeps your TDEE current for you
Enter your metrics once. 2BIB calculates your TDEE, builds weekly milestones, and recalibrates the target automatically whenever your logged weight drifts from the plan. Free plan, no card required.
TDEE calculator FAQ
How accurate is a TDEE calculator?
Mifflin-St Jeor lands within about 10% of real energy expenditure for most people — roughly ±200 kcal. It cannot see your muscle mass, hormones, or how much you fidget. Use the number as a starting point, track your weight for two to three weeks, then adjust by 100–200 kcal based on what the scale actually does.
Which formula does this TDEE calculator use?
The Mifflin-St Jeor equation for BMR, multiplied by an activity factor from 1.2 to 1.9. It is the formula recommended by the American Dietetic Association because it has the lowest average error across large populations — and it is the same one the 2BIB app uses.
Should I eat my TDEE to lose weight?
No — eating at your TDEE holds your weight steady. For fat loss, eat 250–500 kcal below it, which is roughly 0.25–0.5 kg (0.5–1 lb) per week. Bigger deficits move the scale faster but cost you muscle and are much harder to stick to.
Which activity level should I choose?
Base it on your training, not on how busy your week feels. Three to five moderate sessions is 'moderately active' (×1.55). Over-estimating here is the single most common reason a calorie target turns out too high — when in doubt, go one level lower.
How often should I recalculate my TDEE?
After every 5–10 kg (10–20 lb) of weight change, or whenever your training changes meaningfully. A TDEE calculated at 90 kg is wrong at 80 kg. 2BIB recalculates continuously from your logged weight, so you never have to remember.
Is this TDEE calculator free?
Yes — free, no signup, no email. If you want the number to keep itself up to date as your body changes, the 2BIB free plan does that automatically.
This calculator is for general education, not medical advice. If you are pregnant, managing a health condition, or working with a clinician, follow their guidance on calorie intake.
Stop recalculating. Start tracking.
2BIB turns your TDEE into a live target — snap a photo of your meal, and your calories and macros log themselves. Free to start, on iPhone and the web.