Free Tool

Find Your Real TDEE

A calculator built the way it should be — using the Mifflin–St Jeor equation and an activity assessment based on how you actually move, not a vague dropdown guess.

Step 1: Your Info

All calculations happen right in your browser — nothing is sent anywhere yet.

Sex

Male Female

Age

Weight (lb)

Height (ft)

Height (in)

Your Activity

Be honest here — this is the part most calculators get wrong.

Structured workouts / week

Intentional exercise sessions (lifting, cardio, classes, etc.)

Average daily steps

Rough average is fine — check your phone or watch

Almost there

Step 2: Unlock Your Results

Enter your name and email below and your personalized numbers will appear right on this page.

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Step 3: Your Personalized Numbers

Your Maintenance Calories (TDEE)

calories / day

BMR i BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, basic cell function. It doesn't include any additional pieces of life like movement, talking, working, etc.

Activity Level

Why was I placed in this activity category?

Protein target: protein needs are different for everyone — your lifestyle, preferences, and goals all can impact what you want protein to be each day. A rule of thumb is to keep it above 15% of your overall daily calorie intake or 0.8–2.0 g/kg of body weight. If you're in that range, you should be set, however, personalized guidance here is always recommended.

Want to know how to apply this to your fat loss, maintenance, or muscle gain goals?

Your maintenance calories are just the starting point. If you entered your email on the previous screen, keep an eye on your inbox — I'll be popping in to your inbox to give you the full breakdown soon.

Didn't get a chance to enter your email?

Pop it in below and I'll pop into your inbox to dive deeper into what you can do with your TDEE to reach your goals.

The gold standard equation for energy need estimations is the Mifflin–St Jeor equation for the general population, paired with an activity factor to get your estimation. They are a well-researched starting point, not a lab-measured value — actual metabolism varies by individual (circumstances, medical conditions, starting body weight, etc.). This tool is for educational purposes and does not replace personalized guidance from a physician or registered dietitian, especially if you are pregnant, nursing, managing a medical condition, or under 18.

Disclaimer Use of this calculator is entirely voluntary and at your own risk. Gianna Beasley, MS, RD, NASM-CPT makes no guarantees regarding the accuracy, completeness, or applicability of these results to your individual circumstances, and accepts no liability for any decisions made or actions taken based on this tool. If you have a medical condition or are unsure whether this information applies to you, please consult a licensed healthcare provider before making any changes to your diet or exercise routine.