TDEE Calculator — Total Daily Energy Expenditure
Your TDEE is the number of calories you burn each day — the foundation of any nutrition plan. This calculator uses the Mifflin-St Jeor formula, the gold standard for estimating BMR, then applies your activity level to give you an accurate daily calorie target for weight loss, maintenance, or muscle gain.
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Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your resting metabolism plus all physical activity. It is the most important number to know when planning a diet.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to maintain basic functions like breathing and circulation. TDEE multiplies your BMR by an activity factor to account for how much you move each day. TDEE is always higher than BMR.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which is the most validated formula for estimating BMR. Accuracy is typically within 10–15% for most people. Athletes with very high muscle mass and people with metabolic conditions may see larger deviations. Track your actual intake and weight for 2–3 weeks to calibrate.
How do I use TDEE to lose weight?
To lose weight sustainably, eat 300–500 kcal below your TDEE. A 500 kcal daily deficit creates roughly 0.5 kg of fat loss per week. Avoid going more than 1000 kcal below TDEE as this can cause muscle loss and metabolic slowdown.
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