TDEE Calculator (Total Daily Energy Expenditure)
Your Estimated TDEE
This is the number of calories you burn per day to maintain your current weight. To lose weight, aim for ~500 calories below this. To gain weight, aim for ~500 calories above.
What is TDEE and Why Does It Matter?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, including your exercise, daily movements, and your body's basic physiological functions (like breathing and blood circulation).
How TDEE is Calculated
Our calculator uses the Mifflin-St Jeor Formula, widely considered the most accurate way to estimate Basal Metabolic Rate (BMR). We then apply an activity multiplier based on how much you move throughout the week.
- BMR (Basal Metabolic Rate): Calories burned at rest.
- TEF (Thermic Effect of Food): Calories burned digesting food.
- NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movement (walking, fidgeting).
- EAT (Exercise Activity Thermogenesis): Calories burned during intentional workouts.
Using TDEE for Your Fitness Goals
Once you know your maintenance calories (TDEE), you can adjust your intake based on your goals:
1. Fat Loss: Consume 10-20% fewer calories than your TDEE (a "caloric deficit"). For most people, this is a reduction of 300-500 calories per day.
2. Muscle Gain: Consume 5-10% more calories than your TDEE (a "caloric surplus") while performing resistance training.
3. Maintenance: Consume exactly your TDEE to keep your weight stable while improving body composition.
Is the TDEE Calculator Accurate?
While formulas provide a highly reliable starting point, everyone's metabolism is unique. Factors like muscle mass, hormonal health, and sleep quality can shift your actual TDEE. Use this number as a baseline, track your weight for 2-3 weeks, and adjust your calories if you aren't seeing the results you expect.