MadMuscles Calorie & TDEE Calculator

Enter your stats to instantly see how many calories your body burns daily — and get a custom workout plan built for you in 2 minutes

lb, ft

kg, cm

Current Weight (lb)

__ lb

Height (ft, in)

_ ft __ in

Age (years)

___ y. o.

Select your gender

Female

Male

Activity level

Sedentary lifestyle

Office job, minimal physical activity

Light activity

Training 1-3 times per week

Moderate activity

Training 3-5 times per week

High activity

Intense training 6-7 times per week

Your Goal

Real results from real people

Jeffrey W., 41 y.o.

“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”

David S. 35 y.o.

"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"

Fred L. 28 y.o.

"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"

Jeffrey W., 41 y.o.

“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”

David S. 35 y.o.

"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"

Fred L. 28 y.o.

Jeffrey W., 41 y.o.

“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”

David S. 35 y.o.

"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"

Fred L. 28 y.o.

How to Calculate Your Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities.

Find Your BMR (Basal Metabolic Rate): the calories your body needs at rest

Add your activity level: from sedentary to very active.

Adjust for your goal — maintenance, fat loss, or muscle gain.

Why TDEE Matters

Knowing your TDEE helps you set precise calorie targets for fat loss, maintenance, or muscle gain.

MadMuscles uses this data to design a custom workout and nutrition plan so you can progress without guesswork.

Tips for Accurate Results

Track your weight weekly to adjust intake

Recalculate if your activity or weight changes significantly

15+ Million

started their fitness journey with us

4.7 out of 5

App Store

Google Play

Over 300 000 5-star ratings from happy users

Want a tailored workout?

Take our quick fitness quiz and receive a starter plan.

FAQs

Is this calculator really free?

You can calculate your TDEE and receive a free starter workout plan without any charge.

How accurate is the calculation?

MadMuscles uses proven formulas (Mifflin-St Jeor) combined with your input for highly reliable estimates.

Do I need special equipment for the workouts?

You can choose body-weight routines or gym-based programs in the quiz.

Can I use this for both weight loss and gain?

Absolutely. Just select your goal in the quiz and we’ll adjust calories and training.

Ready to reach your goal?

Take the free fitness quiz now.