TDEE Calculator
Calculate your total daily energy expenditure.
TDEE Calculator: know your total daily calorie expenditure
TDEE (Total Daily Energy Expenditure) is the total amount of calories your body burns in a day, including your basal metabolism, physical activity, the thermic effect of food, and non-exercise activity. Knowing your TDEE is the first fundamental step for any nutritional plan.
Our calculator uses the Mifflin-St Jeor equation, currently considered the most accurate for estimating Basal Metabolic Rate (BMR). For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
Caloric goals are based on percentages of TDEE. To lose weight healthily, a 10-20% deficit is recommended. To gain muscle mass, a 10-20% surplus is sufficient for most people.
Frequently asked questions
How accurate is the TDEE calculation?
The Mifflin-St Jeor equation has a margin of error of approximately 10% for most people. Factors such as genetics, body composition (muscle vs. fat percentage), stress, sleep quality, and medical conditions can affect your actual metabolism. It is recommended to use the result as a starting point and adjust based on your actual results after 2-3 weeks.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at absolute rest to maintain vital functions like breathing, pumping blood, and maintaining body temperature. TDEE includes BMR plus all additional calories you burn through daily physical activity, exercise, food digestion, and general movement. Your TDEE will always be higher than your BMR.
What activity level should I choose?
Be honest with your activity level, most people overestimate how much exercise they do. If you work in an office and train 3 times a week, you are "lightly active" to "moderately active". "Very active" applies if you train intensely almost every day. "Extremely active" is for professional athletes or people with very physically demanding jobs like construction workers or farmers.
Want to learn more? Read our complete guide →