TDEE Calculator — Total Daily Energy Expenditure and Maintenance Calories
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to set accurate calorie goals for weight loss, maintenance, or gain.
Basal Metabolic Rate (BMR)
1699 kcal/day
TDEE (Maintenance)
2633 kcal/day
How to Use the TDEE Calculator
- Select your gender and preferred unit system (metric or imperial).
- Enter your age, height, and current weight.
- Choose your activity level that best matches your typical week.
- View your BMR, TDEE, and a complete calorie goal table.
- Use the calorie targets to plan your diet for your specific goal.
TDEE Formula (Mifflin-St Jeor)
Understanding Your TDEE
TDEE represents the total number of calories your body burns in a day, accounting for your basal metabolic rate plus the energy you expend through daily activities and exercise. Knowing your TDEE is essential for any body composition goal.
The Mifflin-St Jeor equation is widely considered the most accurate among common BMR formulas, validated across diverse populations. However, TDEE is an estimate, and individual metabolism can vary by up to 10-15% from the calculated value due to genetics, hormones, and other factors.
For weight loss, a deficit of 500 calories per day (below TDEE) creates roughly 0.5 kg of fat loss per week, which is considered a safe and sustainable rate. Very low calorie deficits can lead to muscle loss, nutritional deficiencies, and metabolic adaptation. For best results, combine a moderate deficit with strength training.
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day including all activities. Eating at your TDEE maintains your weight; eating less causes weight loss, eating more causes gain.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions. TDEE multiplies BMR by an activity factor to account for daily movement and exercise.
How accurate is the TDEE calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for most people. However, individual metabolism varies, so use the result as a starting point and adjust based on real-world results over 2-3 weeks.