TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE). Find out exactly how many calories you burn per day based on your BMR and activity level.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours. TDEE is the sum of two main components:
- Basal Metabolic Rate (BMR): The energy your body needs just to keep your organs functioning while at rest (breathing, circulation, etc.).
- Activity Expenditure: The calories burned through exercise, walking, working, and digestion (Thermic Effect of Food).
Why use a TDEE Calculator?
Knowing your TDEE is the foundation for any diet plan. It is your "break-even" point.
- If you eat below your TDEE, you will lose weight.
- If you eat above your TDEE, you will gain weight.
- If you eat at your TDEE, you will maintain your current weight.
TDEE Calculation Method
This calculator uses the Mifflin-St Jeor equation to calculate your BMR, which is widely considered the most accurate formula for the general population. It then applies an activity multiplier based on your lifestyle selection to estimate your total daily burn.
Once you know your TDEE, you can use our Macro Calculator to figure out the best balance of protein, carbs, and fats for your goals.
? Frequently Asked Questions
You should recalculate your TDEE every time you lose or gain significant weight (e.g., every 5-10 lbs). A lighter body burns fewer calories, so your TDEE will drop as you lose weight.
No. BMR is only what you burn at rest. TDEE is BMR plus all the calories you burn moving around during the day. TDEE is always higher than BMR.
Yes, if you selected an activity level other than 'Sedentary', your TDEE estimate includes calories burned from workouts and daily movement.
It provides a very good estimate, but individual metabolism varies. Use this number as a starting point and track your weight for 2-3 weeks. If you aren't seeing results, adjust your intake by 100-200 calories.