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TDEE calculator

Your total daily energy expenditure — the calories you burn in a day — using the Mifflin-St Jeor equation.

2,500 kcal / day
Maintenance calories — what you burn on an average day. Eat below it to lose fat, above it to gain.
Resting burn (BMR)1,700 kcal
Fat loss — steady (−500)2,000 kcal
Fat loss — gentle (−300)2,200 kcal
Lean gain (+250)2,750 kcal
Faster gain (+500)3,000 kcal
A 300–500 kcal deficit loses roughly 0.3–0.5 kg a week. For gaining, a smaller surplus is the point: past about +500 kcal the extra mostly arrives as fat, not muscle — and you still have to train and hit your protein target for any of it to become muscle.
Now work out your protein target →
Educational only. Mifflin-St Jeor estimate — real needs vary; adjust from how your weight actually moves over 2–3 weeks. The equation already accounts for sex, age, height and weight, which is why male and female results differ at the same body size.