TDEE Calculator
measured in calories.
Total Daily Energy Expenditure from the Mifflin-St Jeor equation — the baseline number to anchor a deficit, a maintenance, or a surplus against. Read it as a starting estimate, not a prescription.
Free TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you burn each day based on your activity level.
Enter your details to calculate your daily calorie expenditure
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a single day. It combines your basal metabolic rate (the energy needed for basic life functions), physical activity, and the thermic effect of food (energy used to digest meals). Understanding your TDEE is essential for any nutrition plan. Whether you want to lose weight, build muscle, or maintain your current physique, your TDEE is the foundation for setting accurate calorie and macronutrient targets.
How TDEE is Calculated
Step 1: Calculate BMR using the Mifflin-St Jeor equation. Male: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 Female: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161 Step 2: TDEE = BMR × Activity Multiplier
Using TDEE for Your Goals
Weight loss: Eat 250-500 calories below your TDEE for steady, sustainable fat loss. Maintenance: Eat at your TDEE to maintain current weight. Muscle gain: Eat 250-500 calories above your TDEE to support muscle growth.
Formula
Activity Multipliers
Medical Disclaimer
This TDEE calculator provides estimates for informational purposes only. Individual calorie needs vary based on metabolism, body composition, health conditions, and other factors. Consult a healthcare provider or registered dietitian before making significant dietary changes.