TDEE Calculator
The calories you burn per day, from the most validated BMR equation plus your activity level.
Free · No sign-up · Works on your phone between sets
What makes up your TDEE
Your Total Daily Energy Expenditure has four parts: your basal metabolic rate (60–70% — the energy cost of simply being alive), daily non-exercise movement (15–30%), the thermic effect of digesting food (~10%), and intentional exercise (usually a smaller share than people expect, 5–10%).
Methodology
BMR is calculated with the Mifflin-St Jeor equation — for men, 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; for women the same with −161 — which the Academy of Nutrition and Dietetics rates as the most accurate predictive formula for healthy adults. TDEE multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (extremely active).
The result is an estimate, typically within ±10%. Treat it as a starting point: track your weight for two to three weeks and nudge intake by 100–200 kcal until the trend matches your goal.
What to do with the number
- Maintain: eat at TDEE. Useful for body recomposition alongside hard training.
- Lose fat: eat 300–500 kcal below. The calorie deficit calculator turns this into a goal date.
- Build muscle: eat 200–350 kcal above with enough protein.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — your basal metabolic rate plus daily movement, exercise, and the energy cost of digesting food. It is the number every diet plan starts from: eat at TDEE to maintain, below it to lose, above it to gain.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor equation for BMR — the formula validated as most accurate for the general population — then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extremely active).
How accurate is a TDEE calculator?
Typically within about 10% of your true expenditure. The biggest source of error is picking the wrong activity level. Use the result as a starting point, track your weight for 2–3 weeks, and adjust intake by 100–200 kcal until the trend matches your goal.
Should I eat back exercise calories?
No — your activity level already includes training. If you picked the activity level that matches your weekly training, adding exercise calories on top would double-count them.
