TDEE Calculator — Total Daily Energy Expenditure

What the TDEE calculator does

Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a full day. It combines your Basal Metabolic Rate (the energy needed at rest) with the calories used for daily movement, exercise, and the digestion of food. Knowing your TDEE is the single most useful number for managing weight, because every diet — whether for fat loss, maintenance, or muscle gain — is built around it.

How the formula works

This tool first calculates your BMR with the Mifflin-St Jeor equation, the most accurate predictive formula for the general population. It then multiplies that BMR by an activity factor that reflects how much you move, from 1.2 for a sedentary lifestyle to 1.9 for very active people with physical jobs. The result is your maintenance calorie target.

How to interpret your result

Eat at maintenance to hold your weight steady. To lose fat, create a deficit — a 500 kcal/day reduction typically produces about half a kilogram of loss per week. To gain muscle, add 250–500 kcal in a controlled surplus combined with resistance training. The calculator shows all three targets so you can choose a goal.

Health recommendations

Avoid extreme deficits below your BMR for long periods, as this can reduce energy, performance, and lean mass. Re-check your TDEE every few weeks as your weight changes. Use it together with the Macro and Protein Intake calculators to turn calorie targets into a practical meal plan.