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TDEE Calculator

Find out how many calories you burn every day so you can eat with intention — whether you're fasting, cutting, or maintaining.

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Understanding how many calories your body burns each day is essential for anyone combining intermittent fasting with weight management. Your TDEE gives you a concrete number to work with, whether your goal is fat loss, maintenance, or muscle gain.

When you pair TDEE awareness with intermittent fasting, you gain two powerful levers: controlling when you eat and how much you eat. Many people find that fasting naturally reduces calorie intake, but knowing your TDEE ensures you are hitting the right target rather than guessing.

Frequently Asked Questions

What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive. TDEE adds your daily activity, exercise, and the thermic effect of food on top of BMR. TDEE is always higher than BMR and represents your true daily calorie burn.
Which TDEE formula is the most accurate?
The Mifflin-St Jeor equation is considered the most accurate for most people and is the standard used by dietitians. It tends to be within 10% of measured values. For highly muscular individuals, the Katch-McArdle formula using lean body mass can be more precise.
How does activity level affect my TDEE?
Activity level is multiplied against your BMR, so it has a significant impact. A sedentary person might burn 1,800 calories daily while a very active person of the same size could burn over 2,800. Be honest about your activity level for the most accurate result.
Should I eat below my TDEE to lose weight?
Yes, eating below your TDEE creates a calorie deficit which is required for weight loss. A moderate deficit of 300-500 calories below TDEE is generally recommended for sustainable fat loss without excessive muscle loss or metabolic slowdown.

More Free Tools

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Fasting Electrolyte Calculator

Calculate your exact electrolyte needs while fasting. Get daily sodium, potassium, and magnesium targets based on your weight, fast duration, and activity level.

BMR Calculator

Calculate your Basal Metabolic Rate — the calories your body burns at complete rest. Free BMR calculator using Mifflin-St Jeor formula.

Combine TDEE with intermittent fasting in the Fasted app

The Fasted app helps you pair your calorie targets with a fasting schedule, so you can manage both energy intake and meal timing in one place.

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