TDEE Calculator
Calculate your Total Daily Energy Expenditure
TDEE is an estimate based on the Mifflin-St Jeor equation. Actual needs may vary by 10-20% depending on genetics and body composition. Consult a healthcare professional for personalized advice.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. Unlike your Basal Metabolic Rate (BMR), which only accounts for calories burned at complete rest, TDEE includes all daily activities—from walking to your car to intense gym sessions.
This TDEE calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely considered the most accurate formula for estimating metabolic rate in modern populations. Research published in the Journal of the American Dietetic Association found it predicts resting metabolic rate within 10% of measured values for most individuals.
How to Use Your TDEE Results
Once you know your TDEE, you can create an effective nutrition plan:
- Weight loss: Eat 300-500 calories below your TDEE for gradual, sustainable fat loss of 0.5-1 lb per week
- Muscle gain: Consume 200-500 calories above your TDEE combined with resistance training
- Maintenance: Match your calorie intake to your TDEE to maintain current weight
Why Activity Level Matters
Your activity multiplier significantly impacts your daily calorie needs. A sedentary office worker and an active construction worker of the same height, weight, and age can have TDEE differences of 800+ calories per day. Be honest when selecting your activity level—overestimating leads to slower progress toward your goals.
TDEE vs BMR: Understanding the Difference
Your BMR (Basal Metabolic Rate) accounts for roughly 60-75% of your TDEE. It covers essential functions like breathing, circulation, and cell production. The remaining 25-40% comes from physical activity and the thermic effect of food (calories burned during digestion). This calculator combines both components to give you an actionable daily calorie target.