TDEE and maintenance calorie calculator
Find your BMR and daily maintenance calories with the Mifflin-St Jeor equation, plus targets for fat loss and lean gain.
How it works
BMR, the energy you burn at rest, comes from the Mifflin-St Jeor equation, the most accurate for most adults.
Maintenance (TDEE) is BMR times an activity factor from 1.2 to 1.9 that covers your whole day, not just training.
Formulas are often 5-10% off. Eat at the estimate for two weeks, track your weight, and adjust by about 200 kcal. The Fit app does this for you automatically.
Read more: Calories and TDEE.
Track it every day, free
The Fit app turns these numbers into a daily plan for food, training and recovery, and adjusts them as you go. No account, and only you can read your data.