Free TDEE calculator
How many calories do you actually burn a day?
Get your TDEE - Total Daily Energy Expenditure - in seconds, plus exactly what to eat to lose fat, maintain, or build muscle. Free, instant, no signup.
Fill in your details and your result appears here instantly.
BMR vs TDEE - what's the difference?
Your BMR (Basal Metabolic Rate) is what you'd burn lying in bed all day - just keeping you alive. Your TDEEis BMR plus everything else: walking to your car, typing, fidgeting, and training. TDEE is the number that actually matters for fat loss and muscle gain, because it's the real total you're eating against. This tool calculates both, then applies a sensible deficit or surplus so you know your target for any goal.
A calorie deficit - you lose fat. Aim for a few hundred under, not a crash.
Maintenance - your weight holds. Great for recomposition and habit-building.
A surplus - you build muscle (and some fat). Keep it modest to stay lean.
The number isn't the hard part. Doing it every day is.
Anyone can get a target. The reason most people never see results is what happens next: the guessing, the tedious logging, the "what do I even eat" at 6pm. Ask Your Coach removes all of it. Say what you ate and it logs it for you. Ask what to eat and it hands you a meal that fits these exact numbers. It learns your food, your schedule, and your goals - so the healthy choice becomes the easy choice.
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Common questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in a full day, including everything from breathing and digestion to walking and training. Eat at your TDEE and your weight holds steady; eat below it and you lose fat; eat above it and you gain.
How is TDEE calculated?
We first estimate your BMR (the calories you burn at rest) with the Mifflin-St Jeor equation - the formula most dietitians trust - using your age, height, weight, and sex. Then we multiply that by an activity factor (1.2 for sedentary up to 1.9 for very active) to get your TDEE.
How accurate is a TDEE calculator?
It is a strong, science-backed starting point, but everyone burns calories a little differently. Treat your TDEE as a baseline, then adjust based on how your weight actually responds over 2 to 3 weeks. That real-world adjustment is exactly what a coach helps you do.
How many calories should I eat to lose weight?
To lose fat, eat a few hundred calories below your TDEE - this calculator shows that number for you. A gentle deficit is easier to sustain and protects your muscle; too aggressive and you lose energy, strength, and muscle along with the fat.
Do I have to count calories forever?
No. The old way of weighing food and scrolling a database is why most people quit. With Ask Your Coach you just say what you ate and it logs it for you, or you snap a photo. A few seconds a day is all it takes to eat near your TDEE and see results.