What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Understanding your TDEE is essential for managing weight, whether your goal is to lose fat, maintain weight, or build muscle.
How It Works
This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor (1.2 to 1.9) to produce your TDEE.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
Understanding the Results
Once calculated, the tool displays your BMR, TDEE, and calorie targets for different goals. A deficit of 500 kcal/day below TDEE typically results in about 0.45 kg (1 lb) of weight loss per week. A surplus of 250–500 kcal/day supports gradual muscle gain. Always consult a healthcare professional before making significant dietary changes.
Frequently Asked Questions
How accurate is the Mifflin-St Jeor equation?
Research shows it predicts BMR within 10% for most adults, making it the preferred formula recommended by nutrition professionals. Individual factors like body composition can cause variation.
Should I eat at my TDEE to maintain weight?
Yes. Eating at your TDEE means you consume roughly the same number of calories you burn, which maintains your current weight. Adjust up or down depending on your fitness goals.