TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day, including exercise. It's the starting point for any nutrition plan: eat below it to lose weight, at it to maintain, above it to gain. This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating resting metabolic rate.
Your results
BMR
1,370 kcal
TDEE
2,124 kcal/day
Lose weight: ~1,724 kcal/day
Maintain: ~2,124 kcal/day
Gain muscle: ~2,374 kcal/day
How to use your TDEE
For fat loss, aim for roughly 300–500 calories below your TDEE. For muscle gain, aim for 200–300 above it. Recalculate every few weeks as your weight changes — and track your actual intake in StrideFit's free nutrition tracker to see how you compare.
How accurate is this?
TDEE calculators estimate within about 10% for most people. Activity level is the biggest variable — when in doubt, pick the lower activity option and adjust based on real-world results over 2–3 weeks.
Track your calories for free
Join StrideFit and log meals against your TDEE target.