TDEE calculator — total daily energy expenditure
Your TDEE is how many calories you burn per day. We use the Mifflin–St Jeor BMR times a daily-activity factor; workouts are logged on top in the diary. Subtract a deficit to get a fat-loss target.
Basal metabolic rate: 1747 kcal
Your TDEE (without workouts): 2184 kcal
Weight-loss target: 1684 kcal
Protein: 160 g (0.9 g per lb)
Get Lean Today recalculates your target every day including workouts and counts what you eat from photos.
First month free
Try it on your own meals
- ✓ Log food from a photo, voice or a Telegram message
- ✓ Calories, macros and vitamins counted for you
- ✓ Workout plan, sleep and weekly insights
What is TDEE?
Total daily energy expenditure — all the calories you burn in a day: your basal metabolic rate plus everyday movement and exercise.
How do I use TDEE to lose weight?
Eat about 300–500 calories below your TDEE. That usually means roughly 0.5–1 lb of fat loss per week.
How accurate is a TDEE calculator?
Formulas are an estimate, often within about 10%. Track your weight for 2–3 weeks and adjust the target if the trend is off.
Next: Macro calculator · How to count macros