TDEE Calculator

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours. It includes everything: breathing, digestion, walking, working out, everything.

Your TDEE is your BMR (basal metabolic rate — calories burned just staying alive) multiplied by an activity factor.

The Science Behind the Numbers

We use the Mifflin-St Jeor equation, considered the most accurate for estimating BMR:

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

Then multiply BMR by your activity multiplier to get TDEE.

What Your TDEE Means for Your Goals

Goal	Strategy	Expected Result
Lose weight	Eat 300–500 cal below TDEE	~1 lb/week loss
Gain weight	Eat 300–500 cal above TDEE	~0.5–1 lb/week gain
Maintain	Eat at TDEE	Stay the same

For personalized calorie targets based on your goal, try our Calorie Calculator.

Accuracy Notes

TDEE estimates are just that — estimates. Your actual calorie burn varies day to day based on stress, sleep, temperature, and more. Start with the calculated number, track your weight for 2–3 weeks, then adjust as needed.