TDEE Calculator
Find out exactly how many calories your body burns each day — the number every diet plan should start with.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body uses in a day — including your base metabolic rate (BMR) plus all activity. It's the most important number in nutrition: eat at your TDEE to maintain weight, below it to lose fat, and above it to build muscle.
What formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in most adults. Your BMR is then multiplied by an activity factor (1.2–1.9) based on how active you are. The result is your estimated TDEE.
BMR vs TDEE — what's the difference?
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE adds on top of that: every step you take, every workout, every errand. For most people, TDEE is 20–80% higher than BMR depending on activity level.
How accurate is TDEE?
No formula is perfectly accurate — individual metabolism varies. Treat your TDEE as a starting estimate, then adjust based on real results. If you track your intake consistently for 2–3 weeks and your weight isn't changing as expected, adjust your calories by 100–150 kcal and observe again.
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