TDEE Calculator
Find out exactly how many calories you burn per day
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for your basal metabolic rate — the calories you burn at complete rest — plus all the energy used through physical activity, digestion, and daily movement.
Knowing your TDEE is the single most important number for any body composition goal. To lose weight you need to eat below your TDEE. To gain muscle you eat above it. To maintain your current weight you match it. Without knowing your TDEE you are essentially guessing.
How is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR) for the general population. Your BMR is then multiplied by an activity factor based on your lifestyle to produce your TDEE.
The activity multipliers range from 1.2 for a completely sedentary lifestyle up to 1.9 for extremely active individuals such as professional athletes or people with physically demanding jobs.
How to Use Your TDEE
For weight loss, aim to eat 300–500 calories below your TDEE per day. This creates a sustainable deficit that leads to roughly 0.5–1 lb of fat loss per week without sacrificing muscle or energy levels. Extreme deficits often backfire by slowing metabolism and increasing muscle loss.
For muscle gain, eat 200–300 calories above your TDEE. A modest surplus gives your body the fuel to build new tissue without excessive fat gain. Combined with progressive resistance training this is the most effective approach to adding lean mass.
TDEE Calculator — Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, accounting for your basal metabolic rate plus all energy used through physical activity, digestion and daily movement.
How is TDEE calculated?
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. This calculator uses the Mifflin-St Jeor equation to find your BMR, then applies activity multipliers ranging from 1.2 for sedentary to 1.9 for extremely active individuals.
How many calories should I eat to lose weight?
To lose weight sustainably, eat 300–500 calories below your TDEE per day. This creates a deficit that leads to approximately 0.5–1 lb of fat loss per week without sacrificing muscle or energy levels.
What is the difference between TDEE and BMR?
BMR is the calories your body burns at complete rest to maintain basic functions. TDEE is your BMR multiplied by your activity level, giving the total calories burned across a full day including all movement and exercise.
How often should I recalculate my TDEE?
Recalculate your TDEE every 4–6 weeks, or whenever your weight changes by more than 5 lbs, your activity level changes significantly, or you change your fitness goals.