TDEE Calculator - Total Daily Energy Expenditure
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) - the calories needed at rest - with additional calories burned through physical activity. Knowing your TDEE lets you set precise calorie targets for weight loss, maintenance, or muscle gain.
How TDEE is Calculated
This calculator uses the Mifflin-St Jeor formula - the most accurate BMR equation for the general population:
Male BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including your resting metabolic rate plus all physical activity. It is the foundation of any calorie-based nutrition plan.
What is the difference between BMR and TDEE?
BMR is the calories your body needs at complete rest to sustain vital functions. TDEE is BMR multiplied by an activity factor. TDEE is always higher than BMR - sometimes by 20-90% depending on activity level.
How many calories should I eat to lose weight?
Eat 500 calories below your TDEE per day to lose approximately 0.5 kg per week. Avoid going below 1,200 cal/day (women) or 1,500 cal/day (men) without medical guidance.
What is the most accurate TDEE formula?
The Mifflin-St Jeor equation used here is considered the most accurate for the general population, validated in a 2005 study. It outperforms the older Harris-Benedict formula.
Should I eat at TDEE to maintain weight?
Yes. Eating at your TDEE means intake equals expenditure, so weight remains stable. Consistently above TDEE = weight gain. Consistently below TDEE = weight loss.
How do I calculate my macros?
This calculator uses a 40/30/30 split (carbs/protein/fat). Protein: goalCal × 0.30 ÷ 4. Carbs: goalCal × 0.40 ÷ 4. Fat: goalCal × 0.30 ÷ 9. These are grams per day.
What activity level should I choose?
Choose Sedentary for desk jobs with no exercise. Lightly Active for 1-3 workout days/week. Moderately Active for 3-5 days. Very Active for intense daily training. When in doubt, go one level lower - most people overestimate activity.
How often should I recalculate my TDEE?
Recalculate every 4-8 weeks, or when your weight shifts by 5 kg or more, your activity level changes, or your progress plateaus. Your TDEE decreases as you lose weight.
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