How to Calculate Your TDEE (Maintenance Calories) for Muscle Gain and Fat Loss

Your TDEE (Total Daily Energy Expenditure) is your “maintenance calories”—the daily calorie intake that keeps your weight roughly stable over time. Once you know it, gaining muscle or losing fat becomes simple math.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It’s the total calories you burn per day from:

  • BMR (baseline metabolism — energy to keep you alive)
  • Activity (walking, work, training, daily movement)
  • Digestion (the energy cost of processing food)

In practical terms: TDEE = your maintenance calories. Eat around maintenance and bodyweight tends to stay the same (week to week averages).

Calculate your maintenance calories and macros: Start with the BMR + TDEE (Maintenance Calories) Calculator, then use the Macro Calculator to get your protein, fat, and carb targets for fat loss or muscle gain.

Step 1: Estimate your BMR (baseline burn)

Your BMR (Basal Metabolic Rate) is what you’d burn if you laid in bed all day. A common equation used for estimates is Mifflin–St Jeor:

Mifflin–St Jeor equation

Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Quick conversions

  • lbs → kg: lbs ÷ 2.2
  • inches → cm: inches × 2.54

Example (male)

  • Weight: 180 lb → 81.8 kg
  • Height: 5'10" (70 in) → 177.8 cm
  • Age: 30

BMR = (10×81.8) + (6.25×177.8) − (5×30) + 5
BMR = 818 + 1111 − 150 + 5 = 1784 calories/day

That’s your “engine idling.” Next we account for activity.

Step 2: Multiply by your activity level to estimate TDEE

Choose the activity multiplier that matches your real life (not what you wish your life was):

  • 1.2 = Sedentary (desk job, low steps, minimal training)
  • 1.375 = Light (training 1–3 days/week)
  • 1.55 = Moderate (training 3–5 days/week)
  • 1.725 = Very active (hard training 6–7 days/week OR physical job)
  • 1.9 = Extremely active (athlete + physical labor)

Example TDEE

If that 180-lb male trains 3–5 days/week and walks a decent amount:

TDEE ≈ 1784 × 1.55 = 2765 calories/day

So maintenance is roughly 2700–2800 calories/day.

Step 3: Confirm your real maintenance with a 14-day “reality check”

Formulas are a starting point. Your body is the truth.

  1. Eat your estimated maintenance calories daily (or hit the same weekly average).
  2. Weigh yourself every morning (after bathroom, before food/drink).
  3. Compare your 7-day average from Week 1 vs Week 2.

How to interpret the result

  • Stable average: you found maintenance.
  • Rising average: reduce 150–250 calories/day.
  • Falling average: add 150–250 calories/day.

This is the fastest way to turn an estimate into your actual TDEE.

How to use your TDEE for your goal

If your goal is muscle gain (lean bulk)

Start with a small surplus:

  • +150 to +300 calories/day for most lifters
  • Target gain rate: 0.25%–0.5% of bodyweight per week

Example: At 180 lb, that’s roughly 0.45–0.9 lb/week. If you’re gaining faster, you’re usually adding unnecessary fat.

Simple lean bulk setup:

  • Calories: TDEE + 200
  • Protein: 0.7–1.0g per lb of bodyweight
  • Fat: 0.3–0.4g per lb (minimum baseline)
  • Carbs: fill the rest (carbs fuel training)

When you publish your lean-bulk guide, link it here: Calorie Surplus for Lean Bulk.

If your goal is fat loss (cut)

Start with a moderate deficit:

  • −300 to −500 calories/day
  • Target loss rate: 0.5%–1.0% of bodyweight per week

Example: At 180 lb, that’s roughly 0.9–1.8 lb/week.

Simple cut setup:

  • Calories: TDEE − 400
  • Protein: 0.8–1.0g per lb (protect muscle)
  • Lift heavy: keep compounds in (don’t “pink dumbbell” your way into muscle loss)
  • Move more: increase steps first before adding tons of cardio

When you publish your cut guide, link it here: Calorie Deficit Without Losing Muscle.

Common mistakes that make your TDEE feel “wrong”

  • Overestimating activity: If you sit most of the day, “very active” is usually a lie. Pick moderate and adjust from real weigh-ins.
  • Not tracking weekends: Two “free” days can erase five “perfect” days.
  • Ignoring liquids and oils: creamers, sauces, cooking oil, and drinks add up fast.
  • Judging from single weigh-ins: water weight swings are normal—use 7-day averages.

FAQ

How accurate are TDEE calculators?

Accurate enough to start. The best move is to use the calculator for a baseline, then confirm with 14 days of weigh-in averages and adjust calories by 150–250/day as needed.

Does lifting weights increase TDEE?

Yes. Training burns calories directly, and building muscle can slightly raise baseline burn. But the biggest drivers for most people are daily activity (steps) and training volume.

What if I’m “stuck” and weight won’t move?

If your weekly average hasn’t changed for 2–3 weeks, do one of these:

  • Adjust calories by 150–250/day, or
  • Add 2,000–3,000 steps/day, or
  • Add 1–2 short cardio sessions/week

Wrap-up

Your TDEE is your home base. Once you know it, your next step is straightforward:

  • Build muscle: TDEE + small surplus
  • Lose fat: TDEE − moderate deficit
  • Stay consistent: track 14 days and adjust based on averages

If you want, I can write the companion post next and format it the same way: How to Calculate Macros for Muscle Gain (Step-by-Step).

Related: If you want a strength-first routine to match your calorie target, link this to your split guide and bench guide:
Push Pull Legs Split • How to Bench Press Properly

Back to blog