Free Tool
TDEE Calculator
Your TDEE is total calories burned per day, including workouts and daily movement. We calculate it across all 4 major BMR equations, then apply your activity factor, so you can see the full uncertainty range.
New to TDEE? Read the plain-English definition →
Your body
Activity level
Estimated TDEE
All 4 equations compared, multiplied by your activity factor. The recommended equation is highlighted.
| Method | TDEE |
|---|---|
Mifflin-St JeorBest fit Mifflin & St Jeor (1990), Am J Clin Nutr 51(2):241-7 | 2764 kcal/day |
Harris-Benedict (revised) Roza & Shizgal (1984), Am J Clin Nutr 40(1):168-82 | 2891 kcal/day |
Katch-McArdle Katch & McArdle (1996), Exercise Physiology | Needs body fat % |
Cunningham Cunningham (1991), Am J Clin Nutr 54(6):963-9 | Needs body fat % |
Daily calorie targets
Based on your recommended TDEE of 2764 kcal/day.
Cut
2264
kcal / day. ≈ 0.7-1 lb/week loss.
Maintenance
2764
kcal / day. Hold current weight.
Lean bulk
3064
kcal / day. ≈ 0.4-0.6 lb/week gain.
Adapt your calorie target weekly based on actual weight trend
Zealova watches your 7-day weight trend and quietly nudges your daily target up or down. No more guessing whether you need a refeed.
Free 7-day trial. $7.99/mo or $59.99/yr after. Cancel anytime.
Methodology + Sources
- Mifflin MD, St Jeor ST et al. (1990). A new predictive equation for resting energy expenditure. Am J Clin Nutr 51(2):241-7.
- Frankenfield D et al. (2005). Comparison of predictive equations for resting metabolic rate. J Am Diet Assoc 105(5):775-89.
- Roza AM, Shizgal HM (1984). The Harris Benedict equation reevaluated. Am J Clin Nutr 40(1):168-82.
- Katch FI, McArdle WD (1996). Exercise Physiology.
- Cunningham JJ (1991). Body composition as a determinant of energy expenditure. Am J Clin Nutr 54(6):963-9.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
What activity level should I pick?+
Be honest. Most people overestimate this. If you sit at a desk and lift 3 days a week, that is "moderately active", not "very active". If you walk under 7,500 steps a day and only train hard 2-3 days, you are closer to "lightly active". When in doubt, pick one lower than you think and adjust from weekly weight trend.
Why does my fitness tracker show a different number?+
Trackers measure heart-rate variation and movement, then run their own black-box estimate. They are often 10 to 30 percent off the truth, especially for resistance training. The published activity-multiplier method is more conservative and tends to be more reliable as a starting point.
Should I add my workouts as additional calories?+
No. The activity multipliers already include average weekly training. Adding tracker calories on top is the most common reason a "1,800 kcal diet" stalls. Set TDEE once, then adjust based on what the scale actually does over 2-3 weeks.
How much should I subtract for a cut?+
A 300 to 500 kcal deficit produces around 0.5 to 1 lb per week of weight loss. We pre-calculate that target below. For aggressive cuts, go up to 750 kcal but expect muscle loss and lower training quality.
How often should I recalculate?+
Every 2 to 3 weeks during a cut or bulk, or whenever your weight has changed by 5 pounds. BMR drops as you lose weight, so static numbers stop working.
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