This task can be performed using TDEE Calculator
Accurate calorie targets for fat loss or muscle gain
Best product for this task
TDEE Calculator
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TDEE.io is a fast and accurate TDEE calculator that helps you estimate your Total Daily Energy Expenditure and daily calorie needs based on your body stats and activity level. By entering your age, sex, height, weight, and activity level, you can instantly calculate your maintenance calories and get practical targets for fat loss, muscle gain, or weight maintenance. The calculator uses the proven Mifflin-St Jeor formula to provide reliable estimates, along with helpful guidance for calorie deficits, surpluses, and macro planning. Designed for simplicity and real-world use, TDEE.io gives you a clear starting point you can adjust over time based on your results. No signup required and completely free to use.
What to expect from an ideal product
- Enter your age, sex, height, weight, and activity level to instantly calculate how many calories you burn each day and what you should eat to lose fat or build muscle.
- TDEE.io uses the Mifflin-St Jeor formula, one of the most validated methods in sports nutrition, so your calorie estimate is grounded in real science rather than guesswork.
- Skip the spreadsheets and manual math. The calculator gives you maintenance calories plus ready-to-use targets for a deficit, a surplus, or straight maintenance in seconds.
- No account, no paywall, no email required. Open the page, plug in your numbers, and walk away with a calorie target you can start using today.
- Your TDEE shifts as your weight, age, and training volume change. Use this calculator as a regular check-in tool to recalibrate your targets and keep your fat loss or muscle gain on track.
