What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR)—the calories your body needs at complete rest—plus the calories burned through physical activity and digestion.
How TDEE Is Calculated
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate for estimating BMR:
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 166Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 Your BMR is then multiplied by an activity factor to get your TDEE:
- Sedentary (1.2): Little or no exercise
- Lightly Active (1.375): Light exercise 1-3 days/week
- Moderately Active (1.55): Moderate exercise 3-5 days/week
- Very Active (1.725): Hard exercise 6-7 days/week
- Extra Active (1.9): Very hard exercise or physical job
Using TDEE for Your Goals
Weight Loss
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week. Do not go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Weight Gain / Muscle Building
To gain weight or build muscle, eat more than your TDEE. A surplus of 250-500 calories per day, combined with resistance training, supports lean muscle growth while minimizing fat gain.
Maintenance
Eating at your TDEE maintains your current weight. This is useful once you have reached your goal weight.
Frequently Asked Questions
How accurate is TDEE?
TDEE calculators provide an estimate. Individual metabolism varies by 5-10%. Use your calculated TDEE as a starting point, then adjust based on real-world results over 2-4 weeks.
Should I eat back exercise calories?
Your TDEE already accounts for exercise through the activity multiplier. If you track exercise separately (e.g., with a fitness tracker), be careful not to double-count activity calories.