TDEE is your total daily energy expenditure, the full count of calories you burn in a day. This calculator estimates it from your stats and activity, then shows your burn at every activity level so you can see how much a heavier training week actually changes things. Free, and the results appear as you type.
your TDEE: calories burned per day
BMR: 1,760 cal/day at complete rest
Treat these numbers as starting points. If a medical condition or medication affects your weight or appetite, get your targets from your doctor or a registered dietitian.
Total daily energy expenditure is everything your body burns in 24 hours, and it has four parts. Your basal metabolic rate is the energy cost of being alive, breathing, circulation, brain function, and it makes up the biggest share by far. Digesting food costs energy too, roughly a tenth of the total. Formal exercise adds its slice. The rest comes from everything else you do on your feet: walking to the car, taking stairs, pacing on calls.
That last category surprises people. For most busy adults it burns more than the gym does, which is why two people with identical workouts can have very different TDEEs. It is also why the walking you already do counts for more than you think; the walking calorie calculator puts numbers on it.
The engine is the Mifflin-St Jeor equation, the best-validated BMR formula for people who don't know their body fat percentage.
Your BMR then gets multiplied by an activity factor between 1.2 and 1.9. Pick the factor from how many hours you actually train in a normal week, and be stingy about it. The multipliers date from lab studies decades old and consistently run high for people who sit at work and train a few hours on top. When you're between two options, the lower one is usually the truer one.
If your goal is fat loss. Your TDEE is the ceiling. Eating under it is the whole game, and the size of the gap sets your pace. The weight loss calculator turns your TDEE into a daily target and a realistic timeline for a goal weight.
If your goal is muscle. Eat slightly over TDEE and lift on a structured plan. A small surplus builds muscle about as fast as a big one; the big one just adds fat. The calorie calculator gives you the lean-gain number.
If you just want to stop guessing. Knowing your TDEE ends the "I barely eat and still gain" confusion. Most people who feel that way have a lower TDEE than they assume, usually because the desk job cancels more of the training than they'd like. Raise the everyday-movement part, and the number climbs without another gym hour.
The calculator tells you what your day costs. It can't build the training week that fits inside your actual schedule, and it won't notice when a rough month quietly drops your activity two tiers. Coaching does both: custom programming, nutrition guidance, and weekly check-ins tailored to your schedule, your equipment, and your goals, with progress review, form feedback, and program adjustments every single week.