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TDEE Calculator

Total Daily Energy Expenditure

Enter your details to estimate your daily calorie burn based on your activity level.

Your Caloric Needs

Enter your details to see your maintenance, cutting, and bulking calories.

The Ultimate Guide to TDEE

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It is the sum of your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and your Physical Activity Level (PAL).

Knowing your TDEE is the foundation of any weight management plan. If you eat more than your TDEE, you gain weight (surplus). If you eat less, you lose weight (deficit).

Components of TDEE

  • BMR (Basal Metabolic Rate): The calories burned while at rest to maintain vital functions like breathing and circulation. This accounts for 60-75% of TDEE.
  • TEF (Thermic Effect of Food): The energy used to digest, absorb, and process nutrients. Usually about 10% of TDEE.
  • TEA (Thermic Effect of Activity): Calories burned during intentional exercise.
  • NEAT (Non-Exercise Activity Thermogenesis): Calories burned during daily movement like walking, fidgeting, or cleaning.

How to Use Your TDEE Results

Goal Caloric Strategy
Maintenance Eat exactly your TDEE calories.
Weight Loss (Cutting) Eat 500 calories below your TDEE (approx. 1 lb loss per week).
Weight Gain (Bulking) Eat 250-500 calories above your TDEE to support muscle growth.

The Mifflin-St Jeor Equation

Our calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate for estimating BMR in healthy adults. It was developed in 1990 and has since become the industry standard for nutritionists and dietitians.

Frequently Asked Questions

While the Mifflin-St Jeor equation is highly accurate for most people, it is still an estimate. Factors like muscle mass, genetics, and hormonal health can influence your actual calorie burn. Use the result as a starting point and adjust based on your progress.

Yes! Muscle tissue is more metabolically active than fat tissue. People with higher muscle mass will have a higher BMR and TDEE than someone of the same weight with higher body fat.

If you've already selected an activity level (e.g., "Moderately Active"), your exercise is already factored into the TDEE. You should not "eat back" calories tracked by a fitness watch, as this often leads to overeating.

You should recalculate every time you lose or gain 5-10 lbs (2-5 kg), as your body's energy requirements change with your weight.

If your weight is stable for 2-3 weeks, you are eating at your maintenance level. If you want to lose weight, reduce your intake by another 200-300 calories or increase your activity.

Success Tips

  • Track your food intake accurately.
  • Prioritize protein for muscle.
  • Be honest about activity levels.
  • Consistency is more important than perfection.
  • Drink water to manage hunger.

Related Tools

Macro Calculator Calorie Calculator BMI Calculator Body Fat Calculator
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Medical Disclaimer

TDEE estimates are for informational purposes. Consult with a registered dietitian or healthcare provider before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.