TDEE Calculator
Calculate your BMR and Total Daily Energy Expenditure. Get daily calorie targets for weight maintenance, fat loss, and muscle building.
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Fuel your training properly
Understanding your energy needs is step one. These nutrition tools help you hit your targets.
SiS Go Energy Gels
Race nutrition for runs over 45 minutes. One gel provides ~25g carbohydrate — easy to calculate against your targets.
View on AmazonFoam Roller
Proper recovery is part of managing training load. Regular rolling reduces DOMS and keeps you training consistently.
View on AmazonHow it works
The calculator uses the Mifflin-St Jeor equation for Basal Metabolic Rate (the most validated formula for general populations) and multiplies by your activity level to estimate total daily energy expenditure. Goal targets apply a standard calorie adjustment for weight loss or muscle gain.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day — including your basal metabolic rate (calories burned at rest) plus calories burned through activity and exercise.
How accurate is the TDEE estimate?
The Mifflin-St Jeor equation is accurate to within 10% for most people. Individual variation in metabolism, body composition and thermogenesis means your real TDEE may differ. Use the estimate as a starting point and adjust based on results over 2–3 weeks.
How many calories do runners need?
Running burns roughly 60–80 kcal per km for a 70 kg runner, depending on pace. Marathon training adds 400–800 kcal per day to your TDEE. Underfuelling in heavy training is one of the most common mistakes among recreational runners.