TDEE Calculator
Total Daily Energy Expenditure
What Is TDEE & Why Does It Matter?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for everything, your resting metabolism, digestion, and all physical activity. Getting this number right is the foundation of any successful fitness goal, whether you want to lose fat, build muscle, or maintain your current weight.
Without knowing your TDEE, you're essentially guessing. Most people either undereat and lose muscle along with fat, or overeat on a supposed "bulk" and gain more fat than they'd like. TDEE removes the guesswork.
How Is TDEE Calculated?
Your TDEE is calculated in two steps. First, we calculate your Basal Metabolic Rate (BMR), the calories you'd burn doing absolutely nothing for 24 hours. Then we multiply that by an activity multiplier based on how active you are.
This calculator uses the Mifflin-St Jeor equation, which research consistently shows to be the most accurate formula for the general population:
| Sex | BMR Formula |
|---|---|
| Male | (10 - weight kg) + (6.25 - height cm) - (5 - age) + 5 |
| Female | (10 - weight kg) + (6.25 - height cm) - (5 - age) - 161 |
Activity Multipliers Explained
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | - 1.2 | Desk job, little to no exercise |
| Lightly Active | - 1.375 | Light exercise 1-3 days per week |
| Moderately Active | - 1.55 | Moderate exercise 3-5 days per week |
| Very Active | - 1.725 | Hard training 6-7 days per week |
| Athlete | - 1.9 | Two-a-day training or physical job |
How to Use Your TDEE
Once you have your TDEE, applying it is straightforward. For fat loss, aim to eat 300-500 calories below your TDEE. This creates a deficit that burns roughly 0.3-0.5kg of fat per week, a sustainable rate that preserves muscle. Going lower than 500 kcal under your TDEE risks muscle loss and metabolic adaptation.
For muscle gain, eat 200-400 calories above your TDEE. This gives your body the energy surplus it needs to build new muscle tissue without excessive fat gain. Combined with progressive resistance training, this is the basis of a lean bulk.
To maintain weight, simply eat at your TDEE. This is useful during a diet break, a competition prep phase, or when you're happy with your current physique and just want to sustain it.
How Accurate Is TDEE?
The Mifflin-St Jeor equation is accurate within 10% for most people. The main source of error is the activity multiplier, people commonly overestimate how active they are. If your weight isn't changing as expected after 2-3 weeks, adjust your intake by 100-150 kcal in the appropriate direction rather than dramatically overhauling your diet.
