Free Tool

TDEE Calculator

Enter your stats and get your maintenance, fat-loss, and muscle-gain calorie targets. Uses the Mifflin-St Jeor formula, the modern standard for accurate BMR.

Sex
Activity Level
Daily Calorie Adjustment
0cal / dayMaintain. Stay at current weight.

Disclaimer: we strongly advise against very aggressive diets. Do not cut more than 500 cal/day or bulk more than 300 cal/day. Bigger deficits trigger muscle loss and metabolic slowdown. Bigger surpluses pile on fat without speeding up muscle growth. Remember that nutrition is not only about fat loss or muscle gain. Your body also needs protein, healthy fats, fiber, vitamins, and minerals to function. Very aggressive diets sacrifice all of these in pursuit of speed. Eat enough food and eat enough variety.

How TDEE Works

TDEE stands for Total Daily Energy Expenditure. It is the number of calories you burn in a full day: what your body uses at rest (BMR), plus everything you move, plus the small cost of digesting food. Eat at TDEE and your weight is stable. Eat below it and you lose. Eat above it and you gain.

The Formula

This calculator uses the Mifflin-St Jeor equation for BMR, then multiplies by your activity level to estimate TDEE. From there, the target is TDEE plus or minus the goal calorie change.

Track the same target for at least 2 weeks before adjusting. Daily water weight swings can hide real progress, so trust the trend, not single-day readings.

For the deeper write-up, including how to pick your activity multiplier honestly and what to do when the scale stalls, read the full article: Calorie Calculator: How Many Calories You Need.

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Virtus Athlete is a training tool, not a medical device nor a substitute for professional guidance. Train responsibly, do your own research, and consult a qualified fitness professional if needed.