TDEE Calculator
How Many Calories Should You Eat?
To lose weight, build muscle, or maintain your physique, you need to know your numbers. CalculatorBud’s **TDEE Calculator** (Total Daily Energy Expenditure) estimates exactly how many calories you burn in a day based on your body measurements and activity level.
The Science of Weight Control
Once you have your TDEE number from the calculator above, the math is simple:
- To Lose Weight (Cut): Eat 500 calories less than your TDEE per day. This creates a deficit of 3,500 calories a week, which roughly equals 1 lb (0.45 kg) of fat loss.
- To Gain Weight (Bulk): Eat 500 calories more than your TDEE. Coupled with strength training, this fuels muscle growth.
- To Maintain: Simply eat your TDEE. You won't gain or lose weight.
Frequently Asked Questions
No online calculator is perfect because individual metabolisms vary. However, the Mifflin-St Jeor equation we use is considered the "Gold Standard" for accuracy. Use this number as a starting point and adjust after 2 weeks.
Yes! As you lose weight, your body requires less energy to move. You should recalculate your TDEE after every 5-10lbs (2-5kg) of weight loss to keep your progress going.
Most people overestimate their activity. If you have a desk job and go to the gym 3 times a week, choose "Moderate." If you work construction or wait tables, you are likely "Active."