TDEE Calculator
Discover how many calories you burn per day and get personalized targets for your fitness goals.
Enter your details for an accurate calculation
Calculate your results to see personalized targets.
Understanding Your Results
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn each day when exercise and activity are taken into account.
Knowing your TDEE is the starting point for any fitness goal, whether you want to lose fat, build muscle, or maintain your physique.
How to Use This Data
To lose weight, you should consume fewer calories than your TDEE (a calorie deficit). To gain weight, you should consume more calories (a calorie surplus).
A common starting point is to adjust your intake by 300-500 calories per day from your maintenance level.
Which formula do we use?
FitFloww's calculator above uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR predictor for most people and the default we recommend for the majority of clients. It's more reliable than the older Harris-Benedict equation, which tends to overestimate calorie needs for many body types.
For clients with a known body-fat percentage, the Katch-McArdle formula is a better fit — it's based on lean body mass rather than total weight, which matters because muscle burns more calories at rest than fat. Mifflin-St Jeor stays the default here because it works without a body-fat measurement; coaches tracking body composition in FitFloww can use Katch-McArdle-based targets for clients with more detailed tracking.
Activity multipliers explained
The activity multiplier is what turns BMR into TDEE, and it's also the easiest place to overestimate. Sedentary sits at 1.2 (a desk job with little to no exercise), climbing through 1.375 for lightly active and 1.55 for moderately active, up to 1.725 for very active and 1.9 for athletes training multiple times a day.
Most clients with a desk job who train three times a week fall into the 1.375-1.55 range. The most common mistake is picking "very active" or "extra active" out of ambition rather than actual weekly training volume — that inflates the calorie target and stalls fat-loss progress.
Are you a fitness professional?
Stop using manual calculators. FitFloww automatically calculates TDEE, macros, and progress metrics for all your clients in one unified platform.
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