TDEE Calculator

What Is TDEE (Total Daily Energy Expenditure)?

Your TDEE is the total number of calories your body burns in a 24-hour period. It is the single most important number for any diet plan because it determines whether you gain, lose, or maintain weight.

TDEE is made up of four components:

• BMR (60-70%) — Basal Metabolic Rate. Calories burned at complete rest to keep you alive (breathing, circulation, cell repair).
• NEAT (15-30%) — Non-Exercise Activity Thermogenesis. Calories from daily movement like walking, fidgeting, and household tasks.
• TEF (~10%) — Thermic Effect of Food. Energy used to digest and absorb what you eat. Protein has the highest TEF at 20-30%.
• Exercise (5-10%) — Calories burned during intentional exercise like lifting, running, or sports.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in healthy adults. It was validated in a 2005 review by the American Dietetic Association and is used by the majority of clinical dietitians.

• Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
• Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Your BMR is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active) to get your TDEE.

How to Use Your TDEE

• Maintain weight — eat at your TDEE.
• Lose fat — eat 300-500 kcal below TDEE. Aim for 0.5-1% of bodyweight loss per week.
• Build muscle — eat 200-350 kcal above TDEE with adequate protein (1.6-2.2 g/kg).

Use the calculator result as a starting point and track your weight over 2-3 weeks. If weight stays stable when you expected it to change, adjust by 100-200 kcal and monitor again.

Frequently Asked Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day from all sources: BMR, daily movement, food digestion, and exercise. It determines how many calories you need to maintain your current weight.

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest. TDEE includes BMR plus all additional calorie burn from movement, food digestion, and exercise. TDEE is always higher than BMR — typically 1.2 to 1.9 times higher depending on activity level.

How accurate is a TDEE calculator?

TDEE calculators are accurate within 10-15% for most people. The biggest source of error is the activity level selection. Use the result as a starting point and adjust based on real-world weight changes over 2-3 weeks.

Should I eat at my TDEE to maintain weight?

Yes. Eating at TDEE maintains your current weight. To lose fat, eat below TDEE. To gain muscle, eat above TDEE. A deficit or surplus of 300-500 kcal per day is a good starting point for most goals.

Related Free Tools

• Calorie Calculator — See calorie targets for cutting, maintaining, or bulking with aggressiveness guidance.
• Macro Calculator — Get your daily protein, fat, and carb targets based on your TDEE.
• BMR Calculator — Compare Mifflin-St Jeor and Harris-Benedict BMR formulas side-by-side.