TDEE Calculator for Men
Find out exactly how many calories your body burns each day — and what you need to eat to lose fat, build muscle, or maintain your weight.
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~0.5 kg loss/week
maintain weight
lean bulk
Suggested Macros for Fat Loss Goal
What Is TDEE and Why Does It Matter?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for your basal metabolic rate (the calories burned at rest) plus the energy expended through all physical activity. Knowing your TDEE is the foundation of any successful body composition strategy — without it, calorie targets are guesswork.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate prediction of resting metabolic rate in adults, particularly in overweight and obese populations. The results are estimates — individual variation of ±10% is normal — but they provide a reliable starting point for calorie planning.
Now Calculate Your Protein Target
Once you know your calorie target, find out exactly how much protein you need each day to protect muscle mass while losing fat.