TDEE Calculator

Calculate your Total Daily Energy Expenditure — the number of calories you burn per day based on your body stats and activity level.

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What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity.

How is TDEE Calculated?

This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating BMR. Your BMR is then multiplied by an activity factor to estimate your TDEE.

The Mifflin-St Jeor Equation

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

How to Use Your TDEE

  • To lose weight: Eat 500 calories below your TDEE for approximately 1 pound of fat loss per week.
  • To maintain weight: Eat at your TDEE.
  • To gain weight: Eat 300-500 calories above your TDEE for lean muscle gain.

Ready to plan your meals? Calculate your daily macros based on your TDEE.

Frequently Asked Questions

What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through physical activity. Knowing your TDEE helps you set accurate calorie targets for weight loss, maintenance, or muscle gain.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR estimation formula, with studies showing it predicts actual BMR within 10% for most people. It is more accurate than the older Harris-Benedict equation and is recommended by the Academy of Nutrition and Dietetics.
How many calories should I eat to lose weight?
To lose approximately 1 pound per week, eat 500 calories below your TDEE each day. For example, if your TDEE is 2,500 calories, aim for 2,000 calories daily. Never go below 1,200 calories without medical supervision.
Should I recalculate my TDEE as I lose weight?
Yes. As your weight changes, your TDEE decreases because your body requires fewer calories to maintain a smaller mass. Recalculate every 10-15 pounds lost or every 4-6 weeks to keep your calorie targets accurate.