Build a program you will follow
Fewer rules. More progress.
TDEE & CALORIE CALCULATOR
How much should
you eat?
Use our free calorie calculator to estimate your TDEE and find a useful starting point for fat loss, maintenance, or muscle gain.
Calculate my calorie needs →START HERE
Your TDEE calorie calculator
Find out how much you should eat each day. Use the result as a practical starting point for your calorie intake.
The estimate uses the Mifflin–St Jeor equation. Adjust based on your progress over 2–3 weeks.FROM THE LAB
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TDEE CALCULATOR
Frequently asked questions about calories
What is TDEE?
TDEE is your total daily energy expenditure: an estimate of the calories you burn on an average day.
How much should I eat?
Start with your estimated TDEE. Choose maintenance, a moderate deficit for fat loss, or a small surplus for muscle gain.
How accurate is the result?
It is a starting point. Use two to three weeks of progress to adjust your intake to your body and routine.
ABOUT STYRKELAB
Practical guidance, with room for nuance.
Styrkelab is an independent resource for strength training, supplements, and weight loss. We make foundational knowledge useful, so you can make calm, realistic choices in everyday life.
Our calculators and articles are starting points, not a substitute for individual advice. If health conditions, pregnancy, or medication are relevant, speak with a qualified health professional.