TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - exactly how many calories you burn per day
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity factor.
Calculator Inputs
Current body weight
Be honest! Overestimating activity is common.
Results
Enter values above to see your results
How It Works
This calculator first determines your BMR using the Mifflin-St Jeor equation, then adjusts for your activity level. The result is your "maintenance calories" - the amount you need to eat to stay the same weight.
Tips & Best Practices
- •TDEE is an estimate. Monitor your weight for 2-3 weeks and adjust intake if needed.
- •For weight loss, subtract 300-500 calories from your TDEE.
- •For muscle gain, add 200-300 calories to your TDEE.
- •Activity levels can vary daily; this gives an average baseline.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total amount of calories your body burns in 24 hours, including sleeping, working, exercising, and digesting food.
Should I eat my TDEE to lose weight?
No, to lose weight you need to be in a calorie deficit. You should eat less than your TDEE. A common recommendation is 500 calories below TDEE for about 1 lb (0.5 kg) weight loss per week.
How accurate is this calculator?
While we use the most accurate scientific formulas available, individual metabolism varies. Use this as a starting point and adjust based on your real-world results over 2-3 weeks.
Guides & Articles
The Science of Energy Balance: TDEE, BMR, and Metabolism
Why do diets fail? Because they ignore the baseline data. Learn how to calculate your energy needs and manipulate them for weight loss or muscle gain.
What is TDEE and Why It Matters for Weight Loss
Stop guessing your calories. Learn what TDEE (Total Daily Energy Expenditure) is, how to calculate it, and how to use it to lose weight sustainably.
Beyond BMI: The Truth About Body Composition in 2026
BMI is a useful screening tool, but it's not a diagnosis. We explore Body Fat %, TDEE, and the metrics that actually define metabolic health.
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