TDEE Calculator – Total Daily Energy Expenditure

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.

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.

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.

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.

Yes. Eating at your TDEE means intake equals expenditure, so weight remains stable. Consistently above TDEE = weight gain. Consistently below TDEE = weight loss.

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.

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.

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.