TDEE & Nutrition Guides
Guides on calorie needs, weight loss, muscle gain and metabolism. Each one names the studies it draws on and shows when we last updated it.
Calculate Your TDEE
How TDEE Calculation Works
Learn the science behind total daily energy expenditure and why accurate calorie targets matter for body composition.
Adaptive TDEE: How It Works
How a few weeks of logged weight and calories let the calculator measure your real TDEE instead of estimating it from a formula.
All 8 TDEE Formulas Compared
A side-by-side comparison of the 2023 DRI EER, Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and four more with accuracy benchmarks.
Understanding TDEE
TDEE Accuracy: Formula vs Adaptive
Research shows static formulas can miss by 200-500 kcal/day. See why adaptive tracking closes the gap.
TDEE vs BMR: What's the Difference
BMR is your resting baseline; TDEE is your estimated full-day burn. Understanding both is key.
Maintenance Calories
Estimate the calorie intake most likely to keep your weight stable, with reference tables by body weight.
How Our Calculator Works
The formulas, confidence levels, calibration loop and safety limits behind every number the calculator shows.
Calculators
BMR Calculator
Calculate your basal metabolic rate with validated formulas suited to your body stats.
Macro Calculator
Set protein, carb, and fat targets based on your TDEE, goal, and training style.
Calorie Deficit Calculator
Calculate a safe, sustainable deficit that protects lean muscle mass.
One Rep Max Calculator
Estimate your one-rep max and training percentages for strength-focused phases.
Goal-Specific Guides
TDEE for Weight Loss
How to create a calorie deficit that burns fat without tanking your metabolism.
TDEE for Muscle Gain
Calculate the surplus you need to add muscle efficiently.
TDEE for Women
How hormonal cycles and body composition affect TDEE estimates for women.
TDEE for Athletes
High training volumes push TDEE far above sedentary estimates.
Activity Level Guide
Choosing the wrong activity multiplier is the most common TDEE mistake.
Ready to know your real calorie needs?
Our adaptive TDEE calculator uses your logged trend data, not just generic formulas.
Calculate Your TDEE