Griffin's Toolkit
TDEE Calculator
Calculate your Total Daily Energy Expenditure and find out how many calories to eat.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your base metabolism, daily activity, and exercise. Knowing your TDEE tells you how much to eat to lose weight, maintain, or build muscle. This calculator uses the Mifflin-St Jeor equation, generally considered the most accurate estimate of metabolic rate.
Gender
Age
Weight
Height
Activity Level
To Lose Weight
Pick a plan that fits your lifestyle
Targets are floored at 1,500 cal/day — the lowest generally considered safe without medical supervision.
How This Works
Your body burns calories just by existing. We estimate that with Mifflin-St Jeor, multiply by your activity level to get TDEE, then add or subtract 500 calories per pound per week you want to gain or lose. Eat less than you burn to lose, more to gain.
Tips for Success
- Track your food for at least a week before judging results.
- Weigh yourself weekly, same time of day.
- Adjust calories if nothing moves after 2-3 weeks.
- Eat plenty of protein to preserve muscle.
- Numbers are estimates — your real burn will vary.
Estimates only, not medical or nutritional advice. Talk to a qualified professional before making significant changes to your diet.