TDEE & Calorie Calculator
Estimate daily calorie burn, resting metabolism, maintenance calories, and a practical cutting or lean-gain target.
How TDEE is estimated
The Mifflin–St Jeor equation estimates resting energy use. An activity factor estimates maintenance calories; the goal target uses a moderate 15% deficit or 10% surplus.
Energy needs vary and this result is a starting estimate for adults, not a medical prescription. Track your trend and adjust gradually.
Method and source:Mifflin–St Jeor resting-energy equation
Last reviewed: July 2026
How to use this calculator
Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.
- 1Enter the requested measurements or performance data.
- 2Choose the units and options that match your situation.
- 3Calculate, review the method and limitations, and adjust sensibly.
Frequently asked questions
How does this calculator work?
The Mifflin–St Jeor equation estimates resting energy use. An activity factor estimates maintenance calories; the goal target uses a moderate 15% deficit or 10% surplus.
How accurate is this calculator?
Energy needs vary and this result is a starting estimate for adults, not a medical prescription. Track your trend and adjust gradually.
Using your results
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Safety tips
- Warm up thoroughly before attempting heavy lifts.
- Use controlled movement and proper technique.
- Use a spotter or safety equipment for near-maximal lifts.
- Increase the load gradually to reduce injury risk.
- Stop if you feel pain and allow enough time for recovery.
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